Wednesday 11.18 CFE Bike Workout Warm Up: 30s on, 30s off, 3 rounds

November 19, 2009

Wednesday 11.18

CFE Bike Workout

Warm Up: 30s on, 30s off, 3 rounds

1m on / 1m off / 45s on / 45s off / 30s on / 30s off / 15s on

3 sets: 7 rounds: 5s spin up / 10s on / 45s off, 1m rest in between sets

3 mins: 10s on / 10s off

Thursday 11.19

“Nancy”
5 rounds:
400m run
15 Overhead Squats, 95#
16:24

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