3/15/2016

AM
30:00 bike @Z1

PM
A. Bear crawl, 5x10' forward + 10' backward slow & controlled; :60 rest
B. Reverse hyper, 3x9-12; :90 rest
+
5 sets:
500m row @85%- high but sustainable effort within & across all sets
2:00 walk rest
+
Crossover Symmetry recovery
+
10:00 assault bike cool-down

AM
complete

PM
A. complete
B. complete, 70#/side
+
2:01.3
2:01.0
2:01.8
2:00.8
2:00.7
+
complete
+
complete


Pretty chill day. My lower back was definitely more sore today than it was after the first 16.3 attempt. 

Rows were pretty good, the last one got a little tough at the end.