01.23.2026

Cardio intervals- taken from Sentinel Training
you choose bike or row this week, repeat next week with the other machine
Record your times on each interval


"Reaction State"
Every 4:00 x 5 sets
bike 
11/9 cals
rest 20 seconds
10/8 cals
rest 20 seconds
9/7 cals
OR
row
13/11 cals 
rest 20 seconds
12/10 cals
rest 20 seconds
11/9 cals
 

Post WOD Accessories
3 sets
A. 8-10 per side bird dog rows @ 21X1
B. 20 banded tricep push downs
 
3 sets
C. 8-10 per side DB bicep curls @ 21X1
D. 20 banded deadbugs (10 per side)