141014

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 
30 sec @ 50% effort 
rest 5 min b/w sets 15 & 16

178 cal 5.0 mile

181 cal 5.1 mile

P.M.
45 sec KB Swings, 53#
45 sec rest
45 sec Crab Crawl
45 sec rest
45 sec Air Bike
45 sec rest 
45 sec Run
45 sec rest
45 sec Box Jumps, 30” step down
45 sec rest
x 6 sets

KB swings: 25, 27, 27, 27, 27, 28

Crab crawl: did laps in gym 

Air Assault: 17, 17, 16, 15, 14, 14

Run: right at 200m each. 

Box jumps: 17, 18, 19, 18, 19, 19