Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP long P.M. Run
3 x 20 sec Bike @ 100%, rest 2:40
23, 21, 19 cals
+
5 x 200m Row @ 2k pace -4 , rest 30 sec
39.9, 39.1, 39.8, 40.1, 39.9
+
5 sets @ consistent steady effort
Assault Bike 30 Cals
20 Thrusters, 65#
15 Box Jumps, 24”
10 GH Sit Ups
rest 2 min
3:35, 3:38, 3:45, 3:47, 3:46
P.M. Run
Run 30 min Fartlek style
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