Dec 15, Workout

A.M. Workout: Strength

3x20 BWS

3x10 JS

4x10 Goblet Squat (2@53#;2@70#)

Then : 5 Rounds of:

10x Vertimax Squat Jumps w/ Both Bands +

15 B. Squats @ 115# +

10 KBS@53#

rest 1-2 min between Rounds

Then: Single Leg DL:

4x4 @ 135#

Later: Road Ride 2 Hours, 35+ Miles, 1200'+ E.G., mostly Zone 2. Cold and a little windy but outside is almost always better than the trainer.