Wednesday - June 29

Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 60, 78kg
 5 x 90kg
 3 x 102kg
 1+ @ 114kg x 2

Trap Deadlift (off 230kg max)
 5 x 95, 150kg
 5 x 173kg
 3 x 196kg
 1+ @ 219kg x 1

FBBC 2-3/8" Axle Deadlift, double overhand(off 165kg max)
 5 x 90, 107kg
 5 x 124kg
 3 x 140kg
 1+ @ 157kg x 1

Single Leg Deadlift
 8 x 24, 24, 24kg

Break for Lunch.....

SuperSet - 30# weight vest
 - squat 4x15
 - lunge (r/l) 4x15

Double Leg Bound
 - 3x15

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 8 x 45, 70, 115, 115, 115#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

After Work......

Road Bike
 - 22.38 miles

 - 1:18:42

 - ave cadence 82

 - ave speed 17.1 mph

 - normalized power 161

 - aveHR 128

 - maxHR 155

 - 1328 ft. of elevation gained