4-24-13 WED

Wed:

solid aerobic warm up - 20 min minimum - run practice, AD work, DU's, rowing...

+

for time @ 97%:

1K row

 

3:28.9

rest 15 min

3 rds for time @ max effort:

20 burpees - jump to touch 8" above max reach

35 DU's

 

5:12

rest 15 min

3 min for cals @ 97%:

AirDyne

120 cal