Tuesday March 25th, 2014

   session 1   
a) 5:00 airdyne @ z1
b) 1:00 airdyne @ 85-90%
     1:00 airdyne @ 40-50%
        x 10 sets
c) 5:00 airdyne @ cool down

   session 2   
a) 3 rounds (not for time)
     1) 10 db overhead squats 40# (5 each arm)
     2) 10 hip extensions
     3) 10 toes to rings
b) 15:00 to a heavy complex (6 working sets)
      clean + clean + lo-hang clean + hi-hang clean
c) 5 rounds
     1) 7 hang squat snatch 115#
     2) 5 muscle ups
    **20 double unders emotm (starting at 0:00)**
d) emotm x 10:00- 2 rope climbs