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.
