Su 3.30.14



5min Row w/u – 2:10 pace

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20 TGU for form, not time (1pd)

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Assault Bike 5min easy

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Assault Bike 20 sec all out / rest walk 2:30 x 6
Rest 3:00
Versaclimber 100ft @ 90% / rest same as work time x 4

Approx 950W maintained on bike sprints; Shitty shit shit.  Versaclimber was about 0:34 per 100 ft.  Quads were lit up by end.

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5-10 min Assault bike easy