12/31/13

I4 Rounds

Row 500m @ 90%

9 C&J @ 135 (TnG sets of 3)

9 T2B

6 C&J @ 135 (TnG sets of 3)

6 T2B

Rest 3min b/t sets

R1: 3:50 (1:38 row)

R2: 4:21 (1:40)

R3: 5:04 (1:47)

R4: 4:49 (1:47)

This was chest crushing, and forearm. Broke t2b last 2 sets 5,4 and 6. 3rd set did 4 singles on 6 set of C and J.

+

10x

Airdyne - 30sec @ 85%

Airdyne - 30sec @ 50%

271 avg watts, 393 top avg, 150 bottom

196 cals