Tuesday, December 27, 2016

161227

Tuesday
A.M. Bike MAP 1 + Row MAP 1 + Core
Bike 10 min @ aerobic effort
Row 10 min @ aerobic effort
Bike 5 min @ aerobic effort
Row 5 min @ aerobic effort

Bike: 152 cals
Row: 2707 m (1:50.8 avg/500m)
Bike: 70.7 cals
Row: 1363 m (1:50.0 avg/500m)
+
3 sets
45 sec Wtd Side Plank each side
5 DB Windmills each arm, both legs straight throughout

100# plank
40# windmills

P.M. Oly Density Skill + MAP 1 Mixed
For time:
Bike 1000m
100’ HS Walk
10 Overhead Squats, 225#
Row 500m
50 Burpee over Box, 24” jump completely over box
5 Overhead Squats, 225#

10:49

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