10/21

A1. Lemon squeezers, 10x3; rest :20 sec

A2. Alternating scissors, 12x3; rest :20 sec

A3. Side plank, :30 sec per side; rest :15 sec/rest 1 min

Did this. Had to do it after workout because I needed to be finished wit the rowers/bikes before their classes started. 

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             4 RFT:

             Row 30 Cals

             AD 30 Cals

             60 Jump rope singles

Total time: 28:16.1

Round 1: 7:12.3

Round 2: 7:05.2

Round 3: 7:20.6

Round 4: 6:37.3 

Tried to keep it consistent each round. Looking at how fast the last round was... maybe I could have gone faster in the other rounds? Not sure.  Slowest part was the assault bike for 30 cals. That just takes forever.  

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Foam roll glutes and quads

:30 sec half pigeon each sidex2

:15 sec supine twist each sidex2

Did this. Also spent a lot of time rolling out IT band.