Day: January 18, 2015

Cardio 20 min run, bike, row…or whatever you have available push to your max, get to your aerobic threshold and back down just a bit to maintain it for approx 20 min. Have fun

For time: Row 60 cal then 4rds 21 burpees at 6inch target 10 weighted pull ups (15#) 10 strict ring dips then Row 60 cal