6/6

A1.  Russian KBS, 10 unbroken ahap (without messing up your shoulder)x3; rest 1 min

A2.   Wall ball, 10x3; rest 1 min  (start with a light weight and progress through this cycle)

Did this. 

KBS: 35#, 44#, 44#. 

Wall Balls: All at 10# to 9" target. 

+

12 Walking lunges (no weight)

Assault bike 3 min for max calories

rest 3 min

x3

Did this on Assault bike. 

Round 1: 35 cal

Round 2: 34 cal 

Round 3: 31 cal 

Pretty disappointed with this performance. 

+

5 min easy bike

Foam roll quads, glutes

Banded hamstring stretch

Did this.