11/29

Part 1:
10 sets:
250m Row
Rest 45 seconds
1 minute airdyne
rest 45 seconds
Complete, changed up pace on rower, 1:34-1:42 depending on how i felt, never redlined though.  Airdyne was always around 1200 cals/hour.

Part 2:
Put together new GHD

Part 3:
6 sets:
10 GHD sit ups, alternate with partner each set
2 sets:
20 GHD Sit ups, alternate with partner each set
+
4 sets:
20 Unbroken wallball
10 HR Push Ups while partner completes wallball
Tired today, usually my rest day but decided to work out with Andrew.  He was nice enough to grab the GHD and help put it together and i thought it would be fun to get a partner thing in.  Over all pretty tired but have a big dinner coming up and hopefully a massage which should get me ready for the next 2 days before I take Monday completely off.