Tue 3/12:

Tue 3/12: FYI (just posted the bar support vids to last Saturday's post)

After warmup: 500m row (increasing pace every 100m) 2x 10 GHD sit-up's, 10 Back extensions, 10 strict ring dips, 10 OHS, 10 supinated grip horizontal body rows to chest w/ 2 count negative, airdyne 8 sec all out - note and record watts (no watts, level was 32) reached during the sprint. You'll use this following:

A. Airdyne Tempo work: 8 sec @70% (22.4) of max wattage from above/52 sec easy spin x 12  complete but could not hold the 22.4 for last 5 rounds.  Was able to hit it each round, but not hold it.

B. 10 rounds, focus on quality of movement (no holding of breath @any point, think smooth):

1 Squat to brief QDR L/R

1 Squat to "Grasshopper"

1 Squat to Mtn Climber Twist

1 Squat to Short Cossack w/Shinroll L/R

1 Squat to Downdog-Cobra-Downdog

1 Deck Squat

all complete.