Training

Tuesday

A1. DB Walking Lunges @ 10X0, 12/leg x 3 sets, 1:30 min --> 45/65/65

A2. Ring Rows @ 20X0, 8-10 reps x 3 sets, 1:30 min ---> 10-10-8

B1. Barbell Alternating Step-ups @ 11X0 - 20", 12/leg x 3 sets, 1:30 min ----> 95# all sets

B2. One Arm DB ROws @ 20X1, 10-12/arm x 3 sets, 1:30 min ---> 75 (10,9,9)

C. Airdyne, 10 sec ALL OUT every minute for 10 minutes ---> complete

Wednesday 

30 x 30 sec Row @ 90%/30 sec rest on rower - damper 4 ---> 1:41 pace (4444m)

+

Side Bridges, 60 sec per side x 3 sets, rest as needed b/t sides ---> complete