power endurance

chest to the floor.

get your hands and feet up like some sort of dance move.

dani hitting it hard.

"my upper body is not very strong."-melissa

dani/melissa:

ride 10-15:00

5:00 airdyne sprint

melissa: 63 calories

dani: 73 calories

p1 10 yard rope pull/unwind rope

4 rounds

p2 body weight/goblet squats w/25#

rest :90

4 rounds

:90 row for meters

:90 push press w/10#, 15#

:90 rest

3 rounds

melissa: 292/20, 300/23, 304/23

dani: 352/27, 353/27, 354/29

cooldown: row 10:00

gary:

row 10:00

every :30 pull under 1:40 5 times for 5:00

x20 hard pulls @ 30 s/m

x10 pullups

:90 rest

5 rounds

3:00 rest

:30 airdyne sprint

x10 frog hops

:90 rest

5 rounds

15:00 rest (the first round gary dug a hole with what seemed like a backhoe)

x10 dead lift @ 115#

x5 burpee

1:00 rest

5 rounds

row: 215, 216, 272 (5 extra pulls?), 199, 200

ride: (calories/average watt) 24/704, 18/566, 15/442, 10/323, 12/363

dale:

row 10:00

4k row for time:

18:08