Thursday 1-21-16:

1hr 35min

1. Warm-up:

 5-minutes of Assault Bike at easy pace

= Complete, 61 cals nice and easy.

2. 

Start at 0:00

For time:

Row 1000 Meters

100 Double Unders

Row 800 Meters

80 Double Unders

Row 600 Meters

60 Double Unders

Row 400 Meters

40 Double Unders

Row 200 Meters

20 Double Unders

= 15:18.

Start at 30:00

5 rounds for time of:

20 Calories on the Assault Bike

50 Double Unders

= 9:08. 

(Total time 39:08)

Row 1:49.3/3k.

DU 2 trip ups.

+

Assault bike 400+ watts.

DU unbroken.

3a. 10-minutes of Assault Bike at easy pace.

3b. 3-minutes of hip flexor stretch per side. 

= 3a & 3b complete.