9/9/13

am

25min run fasted 

12 sets:

30 sec airdyne

30 sec rest

30 sec double unders

30 sec rest

211 cals (215 last time i did 15 sets) and about 50 DU a set

pm

A- DL x3 q 20s x15, moderate  275, complete

B- HPC- build to a tough single  285 pr?

C- alt EMOM x 10 rounds

1- 5 ghd raises, weighted

2- 5 wall trap 3

3- 3 MU

complete