Training Day 7

AM
20 min run @ Z1


PM
5 Sets @ Aerobic effort
2 min Assault Bike
25 KB Swings--53
5 Burpee Bar MU
1 Rope Climb
10 Box Jumps--30" step down
*constantly varied*
(5:00,4:57,5:02,5:05,5:07--calories on assault bike were 21,22,20,19,21)