Wednesday - Oct. 12

Dynamic Warm-up/JumpRope 2minutes

Air-Dyne Bike
 - 8x 2minutes Hard (158-166 bpm) / 1minute Easy
 - aveHR 145
 - maxHR 166

4 Rounds
 - 50yds run out and back
 - Clean, Hang Clean, Deadlift x5 each @ 165#
Time: 7:25

Recumbent Bike
 - 18 minutes
 - increase resistance each minute, while maintaining at least 80 rpm
 - 1 to 18
 - could dig deep enough to finish out 20 levels.  Definitely a quad burner.