Erg 33:00 [3] 8.0 km (4:08 / km)
After the dress rehearsal for the Hart House chorus concert this coming Sunday, I stopped by the Hart House gym for a quick session. I decided to add a little variety, so I made up a little circuit of erg, strength, and track.
The original plan was 2x {4k erg, 1 strength set, 1 km run}, but I dropped the second strength set. First 4k was in 16:03, second in 17:00.
Strength training 5:00 [3]
20 tuckups, 20 oblique crunches, 2x15 kettlebell clean and press (12 kg), 20 box jumps, 60s plank, 3 pullups.