@ 5:00pm
a) 5 rounds (@ an easy pace- 60-70%)
1) row 250m
2) 15 air squats
3) 10 ball slams 30#
4) airdyne 15 calories
completed. took around 18:15 to complete. rows were 2:07-2:10 pace, airdynes 163-190 watts. good active recovery to get the blood flowing and flush out the legs and shoulders.
b) mobilize
completed. 6-7 minutes worth. not too much, need to continue to work on this more.
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