January 14th 2014

20 Minute Z1(bike, row, run, hike, swim whatever)

+
20-30 Minutes at easy effort of
1 Minute Row or jog
1 Minute Airdyne or Bike
1 Minute single unders
1 Minute Side plank (30s per side)
——OR—–
20 Minute AMRAP @ Easy Effort
10 Step ups 20in
.4 mile Airdyne easy effort
10 Pull Ups anyway
1 Minute side bridge / side
10 Walking Lunges
250M Row
10 Push Ups
30 Single Unders
10 Air Squats
—- OR —–
Rest and Recovery
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