bw 237

light leg extensions to warm up

zombie squats
45x10 10 10
135x2
155x2
175x2
215x2 2 2 2 2 2
Very little rest, super easy

Seated calf raise
100x12
155x5 5 5
135xlots
100xlots
50xlots
60 second calf stretch

kneeling jumps*20

Swiss ball V-ups*10

Bike, auto pilot
Keep heart rate at 160+ for 60 seconds, then rest till heart rate hits 154.
8 reps in 20 minutes
avg hr 164
peak hr 189
Kcal 521

later
24kg two hand swings*100 in ~5 minutes