Upper Body Strength

Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**

Upper Body Strength
Rest Day

And its now a rest day

Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

Shoulders & Arms Strength Day

Putting a spin on a recent strength training article from BOXROX

Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**

Rest Day

Rest Day

Run

2 Mile Run

Rest Day

Rest Day

Shoulder Work

Slow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs
GHDs

4-PEAT: Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

Upper Body Strength

Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**

Run

2 Mile Run

Rest Day

Rest Day

Shoulders & Arms Strength Day

Putting a spin on a recent strength training article from BOXROX

Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**

3-PEAT: Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

Upper Body Strength

Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**

Rest Day

Rest Day

Run

2 Rounds of 3/4 Mile Run
Finish with 5 100 yard sprints

Tabata Town

20 seconds work; 10 second break
8 rds per exercise

Pullup
GHD Situp
Pushup
Toe to Bar
Ring Dips
Dumbell Curls
GHD Situp
Pullup

Shoulder Work

Slow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs

Cycling Legs For Days

4 Rounds of:

6 mins Assault Bike (legs only)
50 Air Squats
40 Walking Lunges
30 Lunge Jumps
20 Squat Jumps
1 min hollow

4 Mile Run

4 Mile Run