Conditioning

50-40-30-20-10 calories of:

Echo Bike (calories)

Row (calories)

*Damper 5 DF 120

Notes: Workout at West Chester Y. This was first time using the Echo. Tried to keep watts at or around 300 each round. Held about 1050-1100 cals per hour each round on the tower, except round of 10 where I went full send (1350+). 

Midline 

30 evil wheels 

40 v-ups

50 straight leg sit-ups