monday week 3 training

a. 10 min mobility

10 min @ 85 percent ride

rest 3 mins

10 min @ 85 percent effort  row

rest 3 mins

10 mins @ 85 percent

3 burpees

5 db thrusters @ 17.5 kg per hands

7 hanging leg raises




1. ride today was good. kept a good pace.

distance was 5km

cal 117

av rpm 91

heart rate 113

2. the row was fine. same as ride kept a good pace and worked on breathing.

2079 meters rowed

115 cal

c. the burpees and thrusters and leg raises sucked. the hard thing for me was the thrusters . they sucked bug time but i stopped probably 4 times during this, i kept moving and worked my way through it



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