Dedicated to the courageous service and warrior spirit of Lt. Col. William R. 'Rich' Higgins.

A
2.5 hours
(2300 feet climbing total)
-30 min. W/u w/1 k climbing
-10 min. Seated high rpm LT climb interval
-HR was elevated +10 bpm
-12 min. Standing climb intrvl.
-descent, high rpm spinning, cornering/technique work
-had to be careful lots of sand
and rocks on road from recent
Rainfall
-20 min. Fla/rolling, LT intervals w/trackstand recovery at stoplights (4 stops)
-8 min. Standing LT climb, 3% to 9% variable grade, shot for 80 rpm's
-2 min. Flat recovery

THEN
10-1 pushup/pullups/dips on monkey bars
-30 pu/pu in sets of 5

THEN
20 min. High rpm spin, tempo to LT

Workout 2
1 hr 30 min

Humped:
30 lb sandbag
15 lb KB
2x5 lb db's
TRX

To park

10-1 pu/pu, no rest

THEN
(all TRX exercises x 15 per ex./side unless noted; speed/power emphasis, shortest time possible)
TRX core essentials A and B (12 ex. Total) +
-postural squat
-high row
-low row
-chest press 45 degree

-SA bi curls (x 5 per side)
-high bi curls (x 10)
-high bi reverse curls (x 10)

Following exercises completed by resting partner, time=duration of partner on the TRX's set

-alternating SB shoulder
-RDL (x 3 sets)
-SA RDL
-SA SB row
-SB row
-SB trap pull
-SB trap pull clean catch
-KB overhead swings
-SB farmer carry (alternating carrying arm)
-5 lb DB shoulder/rotator cuff complex (5 movements x 10 reps per)
-SB stepup on picnic table, alternating leg/shoulder)

Humped gear home.

The end.