Wednesday - July 27

KB Snatch set
 - 10 minutes, single arm switch
 - 20kg
 - 20 rpm

10 SuperSets
 - 500m Row (drag#5) - (1:43.9, 1:43.2, 1:42.9, 1:42.6, 1:42.0, 1:41.7, 1:41.1, 1:40.6, 1:39.8, 1:38.7)
 - 25 pushups
 - 25 decline situp #2
Time: 44:04

Sandbag Get-up set
 - 10 minutes
 - 60# bag
 - 54 total reps

12.5# Weight Vest
 - max pushups in 2 minutes: 54
 - max situps in 2 minutes: 52
 - max pullups: 12

Handstand pushup hold: 1:01

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.95
 - aveHR 127
 - maxHR 143