Pop Your Heart Wednesday:
Bike Commute: 20 minutes w/ scratched lenses on my eye protection. Shoot. It's hard to see in the dark to begin with. What FUN it is to be behind the blemished windshield too.
Row: Steady for 5 minutes then 10 x 20/40's
Air Dyne: Steady for 5 minutes then 10x 20-10-20's
Battle Rope: 10x20 on each alternating hand
OR
Prowler: 10x100 yards
Bike Commute: 20 minutes
Sprint: 5x100 yards @75%
Walk: 1 mile to cool down