September 29, Tuesday

A. Russian Kb Swings, 5 x 10 reps, rest 60 sec **70#
B. Tabata Sit Ups, 20 sec on/10 sec off x 8
+
Row 30 sec 85% aerobic effort
rest 30 sec
x 10
rest 2 min
x 2
(20 sets of 30 on 30 off total)

Sit ups I felt haven't done those in awhile
Set damper on 9, I usually have it on 8, tried to keep a 2:00-2:10 pace. Total meters all together 2602 meters.