12/22/16

AM
4 sets:
10 Calorie AB Sprint
8 C2B Pull-Ups
5 Calorie AB Sprint
8 C2B Pull-Ups
rest 3 minutes
*no pacing the bike, go all out*
*Repeat from last week*
1:47, 2:25, 2:28, 2:26

PM
A1. Dumbbell Box Step Ups (20") x 20 steps (10leg) AHAP rest 1:30
Done. 50# db

A2. Glute Ham Raise x 8 SLOW reps rest 1:30 x 4 sets. Done.
+

Every 3 minutes x 30 minutes
21 Calorie Row
15 Deadlifts 115#
12 Toes to Bar (6/6 the entire way, no UB)
9 Hand Release Push-Ups
 Hard  one, no rest after 3rd round- just kept moving until the 30 minute mark, think I may have only done 9 rounds