Boot camp class

5 mile run

Chest and back lift this morning then 60 minutes stationary bike this afternoon

6 mile run

7.7 mile run

Rev. incline DB: butterfly raise/ y raise/ t raise/ wide row - 3x8
Lat. DB raise: 2x15 w/u; 3x12-15 (heavy lower partials), 10-12 (FROM) drop 10 (FROM), Failure (band pulses)
Seated BB press - 4x12/10/8.6 drop 15
Bent over DB rear delt fly + skiier/ Cable facepull - 3x10-12 each
Single arm low cable lateral raise/ Standing DB face pull - 4x15/12/10/10; 4x10-12
Seated plate front raise to overhead squeeze/ Plate figure 8 - 4x8-10

5 mile gravel bike

Clean warmup

10x3 hang clean @135

4 rounds:
10 devils press @2x35 dumbbells
15 box jumps @24"
9 strict pull-ups

Stretch