16 mile bike ride

55 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

2 sets of 1-minute planks

6 mile run with 3 x .25mi pick-ups thrown in just for fun.

FiA, upper body

4 easy miles running plus wu/cd

5 miles

Warmup

45mins workout: 9 rounds 5 stations 1 min each
1. 160m run
2. 100m dual KB farmers carry 2x55
3. Max reps strict pull-ups
4. 8 calories on air bike
5. 45 secs plank hold

Stretch