AD 10 min warmup
AD 75 sec @90-95%/2:30' @50%
AD 60 sec @90-95%/2 min @50%
10 min Z1 cooldown - include Bottoms-up KB OH Carries
About 26 cals on 75sec intervals and 21 cals on 60sec intervals.
Notes: After going to see the doc twice this week, my back has improved enough that I can ride the airdyne with no pain. I did the prescribed workout and felt good. Got a good sweat going with the warm-up and then hit the intervals. I thought I would be more effected by the 5 days off but I felt pretty good. Did my mobility on the shoulders and wrist series afterward.
Happy to be back training, but I know this is going to be a long way back....