11/21/2013

AM 
AD 45mins every 5mins 8m HS walk 

PM 
4sets 80-90% effort 
Row 400m 
15 CTB chin ups 
15 wall balls 20# 10' target 
6 MU 
AD 20cals 
rest 4mins 
switch the order of the movements each set record times for all of them 

AM 

Completed 500 cals. HS walks are getting really good. Not looking in front of hands any more and looking directly down. Point toes. Flex butt.

PM

4:56 row,WB,CTB,MU,AD

5:04 row,CTB,WB,MU,AD

5:00 WB,row,CTB,AD,MU

4:56 MU,AD,CTB,WB,row

4:51 AD,MU,row,WB,CTB

Felt good and consistent thru all.