Friday 3/31/17

1.
Warmup:
3 Rounds
10 Calorie Bike
10 Air squats 
10 Push-ups 
30 Double unders 
5:10 (Unbroken) 

2.
Conditioning:
10 Rounds
Row 500 meters
15 Burpees 
28:24

Rowing 1:56.5/5k avg. pace
Burpees :45-:50/15 reps
2:50.4/Round x10 Rounds 

3.
Strength/Accessory:
All with 15# Dumbbells, 
20 Dumbbell Curls R
20 Dumbbell Curls L
20 Dumbbell Z-Presses
Rest 2:00
x4 Sets 
1:57, 1:58, 2:05, 2:27(extra reps) 
Total time 14:27