141007

Tuesday- A.M. Air Bike P.M. MAP 30/30’s—>90/90’s Low Vol
A.M.
30 min Air Bike
30 sec @ 90% effort (70RPM or more)
30 sec @ 50% effort (easy spin)

354 cals. 10.0 miles

P.M.
30 sec Wall Ball, 20#
30 sec rest
30 sec Bear Crawl
30 sec rest
30 sec Double Unders
30 sec rest 
30 sec Row
30 sec rest
30 sec Box Jumps, 30” step down
30 sec rest
x 7 sets

WB: 18, 18, 18, 17, 17, 17, 17

Bear crawl: 250-300 ft each

DU: 42, 50, 49, 48, 45, 40, 50

Row: 145-155m each

Box jumps: 13, 12, 13, 13, 11, 12, 12