endurance: 'bike'
4 miles (flat tire ended workout)
time = est. 15 minutes
11am
xfit endurance: 'ladder: run'
3x of the following ladder.
20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.
distance = 1.25 miles
burpee to pull up +48 (600 total)
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