June 27, 2019

THURSDAY – 4 AM

CIRCUIT x 4 (+40  lbs weight vest)
Push up – 12reps
Pull up – 5r
Lunge – 10r (5/5)
DB Lateral fly – 20 lbs x 16r (8/8)
Chin up – 4r
Ab wheel x 10r
DB Hammer curl – 20lbs x 30 (15/15)

1.5 mile weighted walk

THURSDAY – 6PM

CYCLING (stationary rollers)
30″ seated Rolling Acceleration. Big gear. Large chainring and 13, 14, or 15 in the rear.

1. Warm up
15 min @ 3 RPE 
2.Active
30.0 sec @ 6 RPE
80-135 rpm 
3.Recovery
04:30 @ 6 RPE 
Repeat for 5 total Active intervals
4.Cool Down
14:30 @ 3 RPE 

NOTE:

  • Day 66 – AM body weight 172 lbs

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