yesterday

5 min row warm up

3 rds

20- 35# back extension
20 push ups

3 rds
10x mr spectacular
15x sit ups

row/ rest 1:1
250
500
750

then
75
150
300

two days in to COM

yesterday

5 rds
mini leg blaster
10 push ups
10 sit ups

3 rds 30 sec on 30 sec off w/ 5 push ups
wall sit
plank
mtn climbers
plank walk up

tabata sprints


today

2000m row 7:29