6/10/2014

AM:
35 Minute Z1 Airdyne
417 cals
+
3 Sets:
30s amrap Pendlay Row 75lb
60s rest
20 Back Extensions
60s rest
35s HS Hold (increased 5s each set, so 3rd set was 45s hold)
60s rest
Row - 30 reps all sets, everything else ub/complete

PM:
8 Minute airdyne 90%
8 Minute airdyne 50%
198 cals at 8 minutes, slowed down and finished the 10 mins at a 80ish% pace for 242 calories (9 calorie pr on 300fy)
316 cals total in 16 minutes with 50% cooldown
+
8 sets (cool-down):
1 Minute airdyne 85%
1 Minute walk rest
170 cals

Ridiculously sore from Sunday, hard to move.  Haven't done mixed modal work in a long time, mostly cellular stuff so muscles are feeling it....