10k run

Warmup 5 mins on Echo bike.

Workout: 48mins, 4x12 min rounds of 1 minute intervals. Score is max total calories on echo bike.
1. 1min max calories echo bike
2. 1min to finish 20 Alt lunges with 45# barbell on shoulders
3. 1 min rest
4. 1 min echo bike max calories
5. 1 min to finish 12 Deadball ground to over shoulder 40# ball
6. 1 min rest
7. 1 min echo bike max calories
8. 1 min to finish 10 Ram burpees with 44# ram
9. 1 min rest
10. 1 min echo bike max calories
11. 1 min to finish 15 sit-ups with 25# plate
12. 1 min rest

Stretch

30mi recovery ride. Slow, no traffic, and just under 1000ft of elevation. Legs felt surprisingly good after yesterday, but anytime I tried to put down any power they got angry with me and said "no". Have to check out by 10 tomorrow, but might try to squeeze in another ~30 mile ride beforehand.

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 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

Boot camp class
3 miles

7 mile run.