Tuesday - May 15

Jump Rope - 2 minutes

Bench and DL on same 3:00 minute clock
 -Bench Press (290# max)
 10x 45#
 8x 135#
 3x 185#
 3x8 @ 210# x 10 last set

 -Deadlift (420# max)
 10x 135#
 5x 225#
 3x 275#
 3x8 @ 305# x 10 last set

Pullups + 8kg - 2x7 each (2" bar)
 - regular
 - reverse
 - close
 - wide
 - neutral

Ring Row - 2x10
Renegade Row @ 32kg x10 (r/l)

Pushup 2x20
Dips 2x15
Wide Pushup 2x20

After Work.....

Road bike
 - 20.78 miles
 - 1:10:36
 - 1134 ft. of elevation
 - 17.7 aveMPH
 - aveHR 134
 - maxHR 160