monday session week 3 2012

a. run 10 mins easy


rest 4 mins

 bwt cf seneriaro
amrap in 12 mins
5 burpees
12 airsquats
40m shuttle run (2om out and back)
rest 4 mins
10 min run easy
the run to start was great. did it at a moderate  pace. focus on breathing.
* i recovered pretty quick from this  one. it was pretty windy on the oval today and i should of took my speak and i did the workout with no music.
* 12 rounds i got for the workout.
* the burpees were good. constant pace and kept moving
* the squats were easy but got heavy at 7 min mark
* the run was good to start but at the 7 min mark it was slow pace.
i was pretty happy with the session today . very tired after thou.
10 min run easy
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