Thursday December 29, 2016

Active Recovery Day (9:00am) 
1. 5-minute easy row (as warm up)
2. 10-minute bike (10-seconds hard, 20-seconds easy)
3. 10-minute row (1 hard stroke, 9 easy strokes)
4. 15-minute bike @ steady pace
     (every 20 calories = 10 air squats, 10 push ups, 10 sit ups)