150811

Tuesday- Skill EMOM + Z2 + Row Intervals

36 min EMOM

1st- 4 Unbroken Muscle Ups + Air Bike @ Z2

2nd- 4 Deficit Kipping HSPU’s + Air Bike @ Z2

3rd- 7 GH Sit Ups + Air Bike @ Z2

4th- 8 Alternating Pistols + Air Bike Z2 **barefoot

Complete. Deficit were smoother. 279 cals. 

+

Row 1000m @ 30 min TT pace -3 sec

rest 90 sec

x 3

Got a little fast on last one. Caught a second wind. It felt good.