Day 17

Mood/Health
I was happy with my effort yesterday (not with my results). Today's work is a relative weakness for me (pure cardio) so I was excited to come in and get going. Body is pretty sore and beat up, but nothing abnormal.

Programming
A) 4 sets
     In 3 min
     Run 400M
     AMRAP Ballshots (20# to 11') with remaining time
     Rest 2 min between sets.

Rest 10 min

B) 4 Sets
     90 sec Airdyne for cals + 90 sec Row for cals
     Rest 2 min between sets

C) 3 Minute Static Hold for each:
     HS Hold
     Side Plank Left
     Side Plank Right
     Hollow Hold

Results/Notes
A) 1:18/38 - 1:18/38 - 1:17/31 - 1:20/33

B) 34/28 - 28/25 - 33/25 - 31/29  - I felt SMOKED from the first workout and not sure if it's the humidity, the airdyne, or me but it was a solid 5 seconds in before the cals started counting and then I was pushing hard to get 20/min. Either way, it took me ~15 min to recover enough to feel comfortable going upside down.

C) Check - 1 min intervals except hollow which was 0:30/0:30/0:30/0:30/1:00