A – Find a front squat 1RM

375

B – Find a 10RM BB hip thrust with back on bench

205

+
AB 8-10 sec to find max wattage, rest to recovery x 3 sets (record max watts each set)

1630/1719/1808

Avg-1203

AB ALAP @ 70% of max wattage from above, 1 set, once you drop below target pace for longer than 5 sec and can’t re-establish pace, terminate the effort

29 seconds. Including 5 second terminate

+
AB 3 min @ 88-92% effort
2 min walk rest x 4 sets

Well I wanted to quit the last one at 1:30. Honestly.

My Rpms average in all 4 sets is as follows.

Held – 72/70/70/69 rpm. That was lowest number highest 73 in all sets.