11/29

A. Pull ups, 1-2x5, rest 2 minutes

1 each time.

B. Single sided dumbbell rows with a 2 sec pause each at the end of the rep, 5-6x4, rest :30 sec between sides/rest 1:30 between reps.

30# (6) for all.

+

80-60-40
Jump rope singles
40-30-20
Cal bike
20-15-10
Sit ups

Total time: 14:16.7

Round 1: 6:25.3
Round 2: 4:49.6
Round 3: 3:01.5

+

upward dog stretch 5 breaths
downward dog stretch 5 breaths
rest :30 sec
x3