Workout: Wed @ 6:00pm

30min Z1 Rowing = 7166m

Wednesday Ox:

1. 4 sets at 85% effort. Focus on transitions and working at a steady, smooth pace.

-Row or AirDyne 15 calories

-8 ring push ups

-15 wall balls 20/14

-8 box jump overs 24/20

-1 rope climb

Rest walk 2-3 min in between sets. Record each round’s time.