8/30-

AM) Burpees 100

Bike total 12miles about 8 with weighted pack (25-30lbs) and a good 10min sprint at end(lactic acid threshold)

Training right after in outdoor heat-

1.Weighted pull-ups 6×1 with pack on

1b. leg raises on dip bar 5×20

a1) b/w pistol squats 6×10 each leg

a2) b/w dips 5×10

a3) b/w chins 5×6

b1) b/w incline feet up on fence pushups 5×10-15

b2) back bends bridges into standing 3×10

b3) wall/ air squat sits 3x1min holds

b3) leg raises hanging 5×10

Heavy time) 5×5 one arm KB clean and press with all the way on floor for clean (5 cleans and presses each arm)

Flutter kicks and L sits 3x1min each ( 6 total)

Stretching/balance  work -15min

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