5/8/2014

3 sets:
3 burpee muscle-ups
200m run @ 90% aerobic
2:00 rest
+
3 sets:
20 alternating front rack step-up, 14"
250m row @ 90% aerobic
2:00 rest
+
5 sets:
:12 AirDyne @ 100%
1:48 rest

1:40
1:46
1:50
+
2:40
2:56
3:03 
complete with 105
+
complete