20101216 – 07h00 – Birthday Boy the second

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JM + WarmUp (160 club)

No – I didn’t age twice in one year. It’s Kabelo Mabalane‘s birthday

15/12/1976 – 34yrs old… 15 12 19 76 34

Basic12 – VO2max and cycle through each of them, using 15s work, 15s rest – 76 cycles (38m)

BrW/BrS/rest – 76s/34s/34s – 6 sets (the 6 is arbitrary)

SqBw/SqG/rest – 76s/19s/30s – 4 sets (30+4=34)

HRMax= zzz  kcal= yyy