wednesday

10min row warm up

5 rds
10x kb swings @35#
20x step ups
10x push ups
5x broad jumps
8:08

4 rds
mini leg blaster(1/2 of reps from full leg blaster)
10x sit ups
10x supermans
3:35... blew up and started cramping... wanted to do 10 rds, lame.

bike easy for 5 mins focus on using hamstrings pulling up on the pedals, 5 mins high cadence,
5 rds
30/60- hard/easy