Warm Up
10 Good Morning
30 sec Hurdler Stretch
10 Push ups
5 Sit ups
(3 sets)

Pull-ups
5
2 min rest
(4 sets)

Renegade One Arm Row
20lb x 5 each arm
Box jump 10
(4 sets)

50 wall ball
40 kettlebell swing
30 burped
20 pull-ups / pull down combo
10 dips
20 min as many rounds as possible.

Yeah, right. I finished the first round with 2 minutes to spare – I got a drink of water.

Here we go. Push to 245 by Nov 1.
Warm up
25 body weight squats
25 push-ups
2 sets

Dead lift 135 x 15
Handstand push-ups 4
3 sets

2 min continuous
Push Press x 6
Box Jump x 6

4 sets with 2 min between sets

I don’t know what I was thinking but I pumped up the tires and jumped on for a quick ride on the Fuji.

I only went 7.8 miles and it took 33 minutes but there was a strong headwind and it was 108 degrees.

I am planning on 25 miles just at dusk tonight when it cools off.

Max pull-ups
Max push-ups

10 Rounds
7 box jump
7 knees to elbows

I stayed but it was ugly:

5 sets x 8 x no rest in between
Burpee
Upright Row (95)
Shrug (95)

Recap: burpees still bothered my back from dead lifting on Sunday.

Uprights hurt elbow from hyper extension.

Shrugs hurt trapezius strain from shoulder / handstand push-ups last Monday.

But I could press the water fountain button multiple sets and reps – no problem.

5 sets of 8 no rest
Step ups
Push Press (95 lbs)
Ploy Donkey Kick / Jacks

Brentwood Ross Guys: remember these? Early August mornings followed by late afternoons. I remember being so sore. Much like today. My thighs are killing me from last night’s Ryan’s ad lib. This morning I did six sets of pull-ups followed by push-up position donkey kick into horizontal jumping jacks. At least I got sweaty, a little.

Tyler and I joined Ryan for a late afternoon workout. We did Ryan’s ad lib for today.
7 sets x 5 reps
Bench Press
Bar
95
135
185
185
205
225
245

20lb medicine ball floor cleans x 8
Max dips
5 super sets