6 mile run and 5 mile bike ride

FiA, core work

4 mile easy run

10 mins warmup

Workout 45min 9 round X 5 stations X 1min to complete:
1. Row or ski machine 200m
2. Run 200m
3. 15 sit-ups with medball overhead to feet 20#
4. 5L 5R power clean & Jerk/press dumbbell 40#
5. -30s each side side plank hold

Stretch

Handstand fixed holds practice using 2x25 dumbbells as parallel hand holds.

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

6 miles