W4
Tuesday - July 1, 2014

MAP Low Int 40---->60 min
55 min @ 70%
Run 2 mile buy-in
+
Row 30 Cal
30 sec Side Plank/side
Air Dyne 20 Cal
60 sec Front Plank

RESULTS:
2 mile run - 15:23. For this one I had to start my run from the back of the building so I probably started a little further back than normal, still I felt good.y knees were aching a little at first but when I loosened up a little and kept my 400's at around 1:50. I'm pretty sure on a good day I could hit close to 15.
+
4 rounds + row + side plank + AD