A. 15min of Movment Prep and quality work on Hip
+
20 Second Assault @ max effort
rest 3min bw sets 
x4 sets 
+
20 Second Row @ max effort 
rest 3min 
x4 sets 
+
Assault Bike 5min @ 10min pace 
rest 1min 
x 4 sets (rest 3min bw sets 2/3)
+
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  
17 cals, 16, 15, 14
+
11 cals for each set
+
77 cals, 76, 75, 73
+
Completed

Did some banded distraction pieces on hip. Worked on clearance of hip capsule. Lactic piece on the bike blew me up. Power output diminished each set. Im guessing I will need to work on this...? Hahah. Row lactic intervals don't create as much lactic build up compared to the bike. Is it because of speed and number of contractions?

Aerobic interval piece created some havoc. Took a different approach to see if it worked out. Sprinted 30 'on' and moderate pace 'off.' I stayed on pace better than last time. Definitely more consistent than before. Didn't work so much on the last set. I got lactic build up early on. Put my head down and grind through. These intervals tear me up more than the 10 max calorie tester. Put me on my back!