Dec. 20th

Week 11 / Day 6

3 x 30sec Airdyne @97%, rest 4mins b/t sets (>32mph avg)
1. 30 cals
2. 31 cals
3. 31 cals
+
3 sets of: @97% effort
25sec AMRAP Power Cleans @155#'s
20sec Airdyne (30-32 avg mph)
*rest 6mins b/t sets
1. 11 reps / 17 cals
2. 10 reps / 16 cals
3. 11 reps / 16 cals
+
3 x 120sec Airdyne @85-90% effort / 120sec Airdyne @50%
>22.5 mph avg, completed

Notes:

- This was a tough workout!!