10/8/2019

10 Rounds @ smooth effort:
35 Double Unders
24' HSW (12' down and back)
11:26

+
Assault 15 Seconds @ 100% effort
8 Burpee Box Jumps for Time
rest 3min
x2 sets
Set 1 - :45 total time, including the bike
Set 2 - :48 total time, including the bike
+
30 Sec Row @ over 19.1 pace
30 Sec Row @ easy effort
x10
Row was at a 1200 cal/hr pace

+
Assault 30 Sec @ over 10min pace
Assault 30 Sec @ easy effort
x10
Used an echo bike, kept the wattage around 360