Biking – about 3-4 hours total on MTN bike- some time loaded with 15-25lbs. Longest stretch about 45min without stop for errand. so about 30min then 45min then 10min then 20min then 20min then 20 min then 20min then 15min then 15 min ( about 4 sessions of 3-5min hard sprints)


ABS- dragon fly eccentric’s 5×5+ planks 3x1min each side with leg elevated/ 3x1min 25lb weighted front/ 3×12 back bends into standing/ 4x1min back bend holds/ 1min pushup max/1min row max

THen later burpees 20+ vups 50 + invert rows 10= 6 rounds+ 30 more burps (dive bmber)+ 2×50 vups + 2x1min flutter kicks+ 3x1min med ball twist+ 5×5 clap pushups/5x1min mountain climbers

Lots of stretching-30min


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