150325

Wednesday

Slept bad last night. Woke up 4 times. Was out of ZMA, and I think that's why. 
A.M.
Row 30 sec @ 90% aerobic
rest 30 sec 
x 12

165, 163, 161, 161, 161, 161,

159, 157, 158, 158, 161, 159
+
Air Bike 30 sec @ 90% aerobic
rest 30 sec
x 12

15, 13, 12, 10, 11, 10,

10, 11, 11, 11, 11, 11

P.M.
5 sets @ high effort
5 Unbroken Muscle Ups
15 Burpee Box Jump Overs (30")
90 sec High Knee Jump Rope
rest 2 min b/w sets

2:54, 2:55, 3:01, 3:14, 3:36, 

Note: I only counted high knee jump rope if I was moving, so on last sets, it took a little longer. These were worst part. Forced me to focus on breathing. 

+
5 sets @ high effort
25’ HS Walk
15 Ring Dips
35 Double Unders
90 sec Bike
rest 2 min b/w sets  

2:36 (26 cal)

2:36 (23 cal)

2:34 (22 cal)

2:34 (22 cal)

2:35 (24 cal)

HS walks are on point. Even felt my feet kicking some (like I was walking). Never really felt like that before. 

10 min cool down air bike. 

Good day of work. Got my ZMA at lunch.  Time for some rest.