10-mile bike ride at Lady Bird Lake

Warmup

Bro out: 5 rounds of superset
A: 7 reps dual dumbbell bench press, build to heavy
B: 5 reps each arm bent over dumbbell row with 3 second lower

Workout: for time
4 rounds of:
8 alternating lunges with dumbbell overhead 50#
16 box jump overs 20"
8 toes to bar

Then 100 sit-ups

Stretch

Bonus: 3x25m handstand walk

Afternoon: gym social: fun teams of two competition
Event 1: 50# dumbbell: 8 minutes for max rounds
8 alternating dumbbell cleans
6 box step ups with dumbbell 20"
4 single arm dumbbell thruster, any arm
2 single arm devils press
1 teammate does a round while the other rests then switch

Event 2: 12 minutes to finish 6 rounds of:
30 wall ball shots 20# to 10'
Partners work in any combo to reach 30
Then 12 synchronized sit-ups

Rest, eat some brats and ribs and have a beer…

4 miles