EMOM 40 mins:
0,4... Bike (20-23 cals)
1,5... Row (10-13)
2,6... 200 m Run
3,7... Nose breathing (didn't do it)


400 m run, 100 burpees (9.25), 400 m run, 100 WB 9 kg (20.20), 400 m run, 100 OH lunges 10 kg disco (30.05), 400 m run, 100 knee raises on 40 cm box. Think time cap 34 mins, got to 88 knee raises only


BIKE:
2 mins x 10 rounds with 1 min rest between= 29 mins total. 56/53/57/55/56/53/53/53/55 and 55 cals, total 546 cals (winter 2018).
   April 2019: 64-68, total= 658 cals
   March 2019: 60-65, total= 619 cals
   Sept 2018: 59/57/56/57/56/56/54/58/56/57= 571 cals
   1st Aug 2018: 57/54/57/56/56/59/57/58/58/58 cals. Total: 570 cals.