Thursday 12/21 WOD


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PERFORMANCE & FITNESS
''FlowIntervals''
15 min Bike:
60 sec @ 40-50 RPM 
60 sec @ 50-58 RPM
60 sec @ 58-68 RPM
+
Walk Rest 5 min
+
15 min Row: 
60 sec @ 2.20-2.30/500m
60 sec @ 2:00-2.15/500m
60 sec @ 1.50-2.05/500m

Notes:
Stick to your pace on the Flow Intervals, which should be intra set REPEATABLE @ Low, Med, High effort
+
AbsOfSteel -Day 18
Side plank Ladder
60-50-40-30-20-10 seconds 
Rest 10 sec between rungs
# 30 secs on left side and immediately rotate over to right side for 30 sec without knees hitting floor. At completion rest 10 secs then do 25/25> rest 10 sec > 20/20> rest 10 sec etc...


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