Spinerval dvd... "sweating on the chesepeak" Bike trainer
warm-up: 3x30sec on and 30 sec off, + 3min of 20 sec on and 10 sec off
core: 3x5:00 @ 85% intensity w/ 2:00 rest, 3x2:00 @ 90% intensity w/ 2:00 rest, 3x1:00 @ 95% intensity w/ 1:00 rest
Cool down: 4:00 of high cadence spin in easy gear
Crossfit
For time: (15:43)
100 DU
50 burpees
30 toe to bar
15 wall walks
1000 m run
5.2 mile TM run | 