Dec. 6th

Phase 1 / Cycle 5 / Day 4

6 x 3mins Airdyne @90% / 3mins Airdyne @50%
Distance= 10.79 miles     Cals= 456      Avg MPH >22mph
+
3 sets @high effort:
30sec Wall Balls- 30#'s to 10'
30sec rest
30sec Toe Through Rings
30sec rest 
30sec Box Jump- 24"- step downs
30sec rest
30sec Burpee- no jump at top
30sec rest

Score:

Wall Balls- 15 reps, 15 reps, 15 reps
Toes Through Rings- 16 reps, 16 reps, 16 reps
Box Jumps- 12 reps, 13 reps, 15 reps
Burpees- 11 reps, 11 reps, 12 reps