4/12

A.  Strict pull ups, 1.1x3; rest :30 sec/rest 2 min

Did this. Last one was a bit dicey. 

B.  Single sided dumbbell rows, 8-10x3; rest :15 sec/rest 1:30

20# (10), 25# (8), 25# (8). 

C.  V ups, 10x4; rest 1:30

Did this. 

+

3 min max cal assault

rest 3 min

x3

Round 1: 34 cal (1.1 miles forgot to stop Assault Bike to get rest of info)

Round 2: 30 cal (1.0 miles, 55 average rpm, 236 average watts, 21.1 average speed, 65 max rpm, 359 total watts, 24.9 max speed)

Round 3: 30 cal (1.0 mile bike, 230 average watts, 21.0 average speed, 65 max rpm, 359 total watts, 24.9 max speed) 

+

upward/downward dog flow, hold each position for 3-5 deep belly breaths; rest as needed

x5

Did this.