AM Workout: Interval

15 min Row @ easy pace

Then:

15x 30/90 Rower

Start @ 150m, increase each round by a meter.

Then:

Cooldown on the airdyne for 30 min

Notes:

-Started @ 150m

-Finished @ 181m

-6220m total

*First time doing this workout, so I wasn't sure what I was getting myself into. Right of the gate I knew I didn't want to overshoot my target too hight, but it was hard to maintain 1m higher each round; so I ended up over shooting by 2 or 3m at times. By the time I had 10 intervals left I was averaging about 1:35/500m. It was certainly a learning experience. The last 2 rounds was just full out sprints, with the last interval being 1:22/500m, and I was done. Good lesson learn today. Looking forward for more pain this afternoon.

PM Workout: P/E

10 min Row @ easy pace

Then:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat with 5 sec hold at the bottom

3x5 OHS with 5 sec hold at the bottom

Then:

5 min OHS, holding the bar over head the entire time; squatting once every 15 seconds

Then:

10x Goblet Squat @32kg

25 cals on Airdyne

Five Rounds

Then:

"Cooldown"