11/12/14
Warm-up; 100 jumping jacks, 100 abs sit-ups, pushups stretch
bands, Indian clubs, joint mobility 100 kettlebell swings with 2-16kg. KB.
WOD
Later in the day:
I min row on C2 and DB box step-ups 5 rounds. Keep rate a
greater than 250meter/min. 1 min
burpees and barbell high pull clean. For 5 rounds; and 10
burpees per min. rate
30 min spin on bike turbo.
Today programming was to target VO2 continuance as I am not
on the road biking as usual.
Great day and some good living!
Ken
This mission is sacred
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