12/3

3-Dec

(Mike got the stomach virus the day before this session so I couldn't train that night, I was having to run errands for him because he couldn't get out of bed) So I did the wallball/kbs workout this AM and did the lifting this PM before this session. 

My back was still hurting this evening before his and after the lifting so I skipped the row because warming up for it felt like it was just goin to aggrivate it more.

So I did the 10min airdyne.

Row 3k @90-95% aerobic pace

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Airdyne 10 min for max calories

171 cals. I think my all time best is 190 so I need like 2 more cal a minute which is hard but reachable. My goal was at least 150 but was hoping for 160 and I crushed that. I avg about 15cal a minute for the first 3 min then about 16cal for another 2-3 min then I really started trying to push a little more each minute for the last 4 min and with 2 min left I turned it in and the last 45s I went as hard as I could. 

Boy were my legs blown up afterwards, I could barely walk haha I had such a bad leg pump and bone squeeze going on

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mobility work/running/jumping practice