mtb

ride at Tiger Mtn.
16 miles
5200' elevation gain
3-ish hours... we got lost, we went down some crazy steep roads that turned into a dead end. Then we hiked the bikes back up, almost 1.5 miles... all in all, a good day on the bike.

lazy and almost out of time

6 rds
6x seated clean and press @ 2x25 # kb
6x clapping push ups
6x horizontal pull ups

4 rds
10x wtd sit ups @ 45#
1 minute plank
5x  kneeling half moons @ 45#
5x kneeling slasher to halo w/44#kb

killing some time at the gym...

warm up,
5 min bike

6 rds
8x bench press @95#
6x seated dumbel row @ 2x 35#

8 rds
3x bench press
3x clapping push ups
95,115,115,135,135,145,145,145

6rds
6x seated kb clean and press 2x30#kb
6x dips

4 rds
6x stiff leg dead lifts @ 65#
6x box squats @ 65#
10x sit ups

4 rds
30x leg lifts each side
5x y+l
3rds tabata calf rasies(rest in the up position)

mtb

ride at Tolt-Macdonald
15.7 miles
2:15

Weird trail, lots of intersections, stopping, and going, some turning around...