ICT 1

w/u:
2min rope
dynamic stretching

w/o:
circuit
burpees x 45 sec, 30sec, 15sec
ring pull-ups x 45 sec, 30sec, 15sec
squats x 45 sec, 30sec, 15sec
push-ups x 45 sec, 30sec, 15sec
4min, AHR 165, Max 178, Min 95, recovery 20 (178-158)

jack knife things on with rings at knee level (don't know the proper name) 3s x 8r

-i fucked up the timing on the circuit. had my watch set to go off every 15sec and must have gotten over zealous. gymboss is on the xmas list.