4 PM
Ski Erg 15:00 [2] 3.3 mi (4:33 / mi)
ahr:131 max:154
Damper on 5. Warm up.for strength
Strength 30:00 [2]
Upper body.
Lat pull downs
DB single arm rows
Tricep curls
Bench press
Seated rows
Crunches
Bicep curls
Planks and side planks
Etc
Cycling (Spin bike) 30:00 [3]
ahr:136 max:158
Spinning away
PT 30:00 [1]
Eccentric heel drops
Step ups and lateral step ups
Band walks with 10lb
Squats with 10lb
Mountain climbers with step outs
Mini lunges and side lunges with 10lb
Stretching 5:00 [0]
Calves, quads, hip flexors, itb, faber