12/15/2015

A. Single Leg Good Mornings 3x6/leg - 95lbs

B1. Hanging Bent Knee Raise w/ Alt. Leg Extension 5x10/leg, :30 rest

B2. Bent Knee Hollow Hold 5x:45sec, :30 rest

B3. Side Plank 5x:30/side, :30 rest

Assault Bike

5min @ >341 Watt avge - 345 watt avge, 85 cals

3:00 rest

4min @ >341 Watt avge - pressed the wrong button, gonna assume I made it based on the other rounds

2:00 rest 

3min @ >341 Watt avge - 345 watt avge, 44 cals

1:30 rest

2min @ > 341 watt avge - 353 watt avge, 29 cals

1:00 rest

1min Max effort - 458 watt avge, 18 cals (don't get any ideas, I almost died after this round)