4.5 mile run

50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 60 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 100 pounds: 3 sets of 10

Seated Lat Pulldown, 100 pounds: 3 sets of 10

3 sets of 30 pushups

3 sets of 40 sit-ups

3 sets of 8 pullups

6 mile run, hot but not as humid today.

36mi ride @ 20.7mph. Legs were feeling it from Tuesday's ride + 97* was not pleasant; summer came on quick.

Boot camp class
3 miles

DEKA training workout.

8x6minute rounds. Each round starts with 12 calories on echo bike then into the listed exercise. 2 times through the list. Rest if you finish early as you will need it.

1. 20 DeadBall ground to over shoulder then 200m carry, 60# ball
2. 20 KB American swings + 30 front rack Alt lunges, two times through 35#kb
3. 20 push-ups into 1 min plank hold, two times through
4. 100m DEKA standard tractor sled push/pull

Stretch