October 10, 2019

THURSDAY – 4 AM

CIRCUIT x 5
Turkish Get-up – 24 kg up/down both sides x 1r
Hip Thrust – 225 lbs x 15r

2 mile walk (+26 lbs)

THURSDAY 5:30 PM

CYCLING  (indoor trainer)
Warm up 5 min @ 80 W active recovery
15 min @ 150 W Tempo
15.0 sec @ 300 W Hi cadence, low gear (39-18) Max effort
04:45 @ 150 W Tempo
Repeat x 4
20min @ 150 W Tempo
5 min @ 100 W Recovery cool down

NOTE:
AM Body weight – 173 lbs

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