150318

Wednesday
A.M.
Row 30 sec @ 90% aerobic
rest 30 sec 
x 10

156m, 159m, 158m, 158m, 157m,

157m, 155m, 156m, 156m, 155m
+
Air Bike 30 sec @ 90% aerobic
rest 30 sec
x 10

12 cal, 11 cal, 11 cal, 11 cal, 11 cal,

11 cal, 10 cal, 10 cal, 11 cal, 11 cal

P.M.
3 sets @ high effort
7 Burpee Bar Muscle Ups
20 KB Swings, 70#
Row 90 sec
rest 2 min b/w sets

3:09 (439m)

3:13 (428m)

3:13 (427m)

+
3 sets @ high effort
15 HR Push Ups
15 GH Sit Ups
15 Bar-Facing Burpees
rest 2 min b/w sets

1:40, 1:42, 1:39

+
3 sets @ high effort
25’ HS Walk
20 Dead Lifts, 95#
Run 200m
rest 2 min b/w sets 

1:23, 1:20, 1:17

HS walks were on point. Did the L-turn unbroken. Was fast too.