Fun time

Warm-Up
Mobilize
BB WU
-------------------
Muscle Clean + Strict Press
2 sets x 10-12 UB reps (2-3 m b/t sets)
-------------------------
3 Sets for Individual Time:
15 GHD Sit Ups
200m Run (1 Lap in lane 4)
30 UB KB Swings (70/53)
35 Cal Row
(Rest as needed, to keep intensity up)

Stan ~ (35#) 4:46 / 4:50 / 4:17
Daliege ~ (55#) 5:00 / 5:04 / 4:49
Ladick ~ (35#) 4:40 / 4:10 / 4:39
tb ~ (70#) 5:14 (1:54) / 5:44 (1:55) / 6:09 (1:52*)
*last row I took 25s just to catch my breath before I started to row... should have just started!

Then:
3 Rnds of 50 Calorie Bike
10 @ 65%
10 @ 75%
10 @ 85%
10 @ 90%
10 @ 95%
3m Easy spin rest/recovery b/t...
This was tough as NAILS!!!

Gauged on RPM's
3:19 ~ 57 / 60 / 67-70 / 70-73 / 73+
3:39 ~ 55 / 60 / 67 / 70 / 73+
3:42 ~ 55 / 60 / 67 / 70 / 73+