Strength endurance

a very familiar place for dustin.

HUGE SHOUTS OUT TO DUSTIN, AND STEVE TODAY!

dani, ellen, brandy

warm up 10:00 row/ride

15 yards lunges

x5 goblet squats

x5 wall squats

4 rounds

p1: row 500 meters/ride30 calories

p2: rope pull/sprint

p3: steppi-touch toe dance

3 laps broad jumps

brandy, 30 cal: 1:34, 2:04

ellen, 500: 2:10, 2:07 (a personal best)

dani, 500: 2:03, 2:03 (both personal bests) BIG SHOUT OUT TO DANI!

dustin, steve

row 20:00-25:00

test 2,000 meters

steve: 6:55* personal best/gym record

dustin: 6:58* personal best, goal achieved!

x10 goblet squat

30 yards broad jumps

rest :90

3 rounds

x10 push press @ 15#

30 ball slams @ 20#

rest :90

3 rounds

x10 kb swings @ 60#, 73#

:30 sprint airdyne

rest :90

3 rounds

calories:

steve: 39, 28, 29

dustin: 20, 16, 25