Monday, November 19th, 2012

A1. RDL @ 4020; 6-8x 4; rest 30 sec
A2. push ups @ 1111; amrap (-1) x 4; rest 2 min. (Use ring push-ups if you can achieve 10 or more reps) 
+
AirDyne sprints:
20 sec @ 100% effort
Rest 2 min walking x 6