6/24/13

A. Back Squat - 4 x 8; rest 2min (all sets at working weight, heavier than last week)

225

B1. BB Walking Lunge - 4 x 20 steps; rest 60sec

115

B2. Good Morning - 4 x 6; rest 2min (heavier than last week)

125

C. Hanging Knee Raise - 4 x 10; rest 60sec

+

Butcher - 5 x 15m Sprint; rest 3min (start @ BW, add 20# each set)

200 in :05, 220 in :05, 240 in :05, 260 in :06, 280 in :06

+
Airdyne - 15min @ Z1

217 cal, 197 avg watts