Feb. 5th

Part 1:

1 mile on the Airdyne- 85% Effort, time: 2m22s, avg 25mph
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Rest 3mins
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21,15,9 reps for time of: 85% Effort
WB's- 20#'s
KBS- 24kgs
Time: 3m42s
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Rest 3mins
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1km on the Rower- 85% Effort, time: 3m32s, avg 500m= 1m46.4
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Rest 3mins
+
21,15,9 reps for time of: 85% Effort
BJ- 24", step down after each rep
Hand Release Push-ups
Time: 3m08s
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Rest 3mins
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1 mile on the Airdyne- 85% Effort, time: 2m19s, avg 25mph


Rest 6+hrs


Part 2:

Swim- 25m every min for 30mins, Completed Laps were around 20-21sec