monday

10 rds
50x step ups
5x sandbag get ups each side
mini leg blas

3 rds
20/20 push press rest OH with dbells

mtb ride

ride at Sansom...
2 laps about 9 miles...
felt good

before work

10 min sand bag get up @40#

3rds 20/20
push press, rest in OH hold @20# dbells

70 get ups
15, 13, 10 reps

ride to work 9 miles on the mtb... avg 17.5!

friday

5 rds
2 min step ups
20x sit ups
30/5/30 side bridge push ups other side bridge
10x slasher each side @ 30#
10x DL @ 115#

4 rds
5x mr spectacular @ 20# dbells
5x broad jumps
5x slasher to halo each side @ 30#

thursday

4 rds
barbell complex @65#
6x push ups
10x weighted sit ups@ 45#
30x step ups

4rds
8x dl @ 115
mini leg blaster
8x push press

8 minutes- 20 sec max reps of each until time is up
sit ups
supermans
sit ups
plank
sit ups
bicycle kicks
sit ups
mtn climbers

2's day

6rds 30 sec at each
toe touch to 4" step
sit ups
push ups
supermans
speed skater
dead hang from rings
hold in up postion of dip on rings
30 sec rest
then...
5rds
8x dl @ 115#
5x jump squats
5x pull ups
then...
run 1 mile