160227

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run

3 x 20 sec Bike @ 100%, rest 2:40

21 cal, 19 cal, 19 cal 

+

5 x 200m Row @ 2k pace, rest 30 sec

39.3, 39.4, 39.2, 39.7, 39.4

+

5 sets @ consistent steady effort

Row 30 Cals

15 Russian KB Swings, 70#

15 Box Jump Overs, 30”

10 GH Sit Ups

rest 2 min

3:08, 3:09, 3:07, 3:08, 2:58??

Breathing has gotten so much more controlled. Feeling good. 

Hit mobility and locomotion afterwards. 

P.M. Run

Run 30 min Fartlek style

4.88 km

Running, stadiums, and sprints (continuous)