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Training Plan for Friday January 10th 2020

every 2 min for 40 min

A1) 300-400m row C2 @85-90% (approx 1:40)

A2) 50-150m shuttle run (approx 1:40)

A3) 600-800m bike @85-90% (approx 1:40)

A4) 60s midline hold

B) Accessory

- 2 min dowel sit
- 6/6/6/6 ankle CARS

Notes:

- hold wattage on bike and row
- pivot on different foot each turn on shuttle run
- RPE of 8/10