maintenance

family

sprint

make the workload a little harder by finding the compromised rest.

chest to the floor pushups typically yields some sweat.

effort exerted is apparent.

erin

ride 10:00

x50 step ups

rest 1:00

3 rounds

x10 squat

x10 jump squat

3 rounds

x6 front squat @ 75#

x5 box jumps @ 24"

:90 rest

6 rounds

flr 200 seconds

cody/randy

row 10:00

pullup ladder 1-10

ball slam ladder @20# 10-1

step up ladder @ 25# 20" 1-10

pushup ladder 10-1

jump squat ladder 1-10

steve/brad

ride 10:00

steve: 25# weight vest, 5# ankle weights/brad 25# weight vest

100 calories

3:00/3:56

1:00 rest

3:42/4:40

75 calories

2:42/4:15

2:35/3:51

p1 rest

p2 140 yards sprints

dale

ride 10:00

x10 squat

x5 jump squat

3 rounds

x5 box jumps

x5 pullups

7 rounds

x5 thruster @20#

x5 kte 5 rounds

30/30 airdyne

4 rounds

69 calories