Thursday 12/28 WOD


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

Notes:

Stick to your pace on the Flow Intervals, which should be intra set REPEATABLE @ Low, Med, High effort. Ideally - Row or Bike both Sets 
+
AbsOfSteel -Day 24
EMOM x 15 Min :
  1. 30 sec Sorensen Hold on GHD or 20 Sec L Hip Raise. 20 sec R Hip Raise
    2.  30 sec FLR on Ring
    3. 20 sec L Side Bridge + 20 sec R Side Bridge


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