in the morning...
10 min row warm up
tabata row... then immediately
5k row 20:25... worst 5k time in my life...
3 rds
4x15/15 hard/less hard bike intervals
1 min plank
30 sec wall sit
several hours later....
6 rds
800 m run
8x dl @ 155#
10x push ups
15x push press
20x sandbag clean(10x each shoulder)
39:41 800m run became recovery on each round... not quite what was planned, still pushing it on the 80o, but stil not good. breathing hard for 40 mins, but still not good.
50x sit ups
50x supermans
2:21
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