12/1/2013

12:00 Z1 mixed warm-up of AirDyne, row, ski erg, and single-unders, keep it easy and stay moving
+
6 sets of:
400m run @ 75-85-95-75-85-95% effort, times should reflect changes in effort
2:00 walk rest
+
12:00 @ 90% of [5 ring dips + 10 heavy Russian kettlebell swings + 1 rope climb + 200m run]

complete
+
2:02
1:52
1:36
2:02
1:55
1:36
+
complete with 70# KB


felt like shit today