A. 20min of Locomotion Work: start by working through this: https://www.youtube.com/watch?v=ufAUAYrxfIY
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20 Second Assault @ max effort
rest 3min bw sets 
x3 sets 
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20 Second Row @ max effort 
rest 3min 
x3 sets 
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Assault Bike 4min @ 10min pace 
rest 1min 
x 3 sets 
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15 reps each x 3 total sets, rest as needed bw movements: 
A1. Banded standing 90/90 hip internal rotations
A2. Banded seated 90/90 hip internal rotations
A3. Banded seated Neutral hamstring curl
A4. Banded seated hip internally rotated HS curl
A5. Banded seated hip externally rotated HS curl
B1. Banded TKE
B2. Banded Glute Bridge
B3. Banded Lateral Walks (15m/leg) 

Results
A. Completed 
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17cals, 15, 15
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11cals, 11, 11
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62cals, 60, 56 (knee got really tight...)
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Completed 

Was dragging during today's session. Locomotion work was something new that I haven't done before. I really enjoyed it. What is the concept behind locomotion work anyways? Can't remember the last time that I did lactic power work. I didn't miss it at all haha, but I know that I probably need more of it. Was not feeling too good on the bike intervals. Was trying to hold 60+ calories each set. Knee was bugging me last set.