300

Everything that I did was done as a warm-up, stall technique to get me in the right frame of mind to get 300 cal on the AirDyne in 10:00 minutes. The AirDyne at Studio Cove has recently suffered some damage and doesn't run as smooth as it once did. The left handle is loose and moves around all over. It also makes the most annoying clicking sound inside the fan area -- I think the fan is nicking a part of the sensor. Either way, I pushed it -- not hard enough, but I was happy with the results.

Warm-Up

10:00 Bike ride; 2x20 squats, 2x20 sit-ups, 2x5 man-makers, 2x5 pull-ups

4 rounds of

30 work / 30 rest: 30" step up

4 rounds of

30 work / 30 rest: 95# push press

4 rounds of

30 work / 30 rest: mtn. climbers

4 rounds of

30 work / 30 rest: split jumps

then 2:00 fast pace on the AirDyne

then 10:00 for 300cal of AirDyne