4 hrs total

A.
Bike VO2 max and Max Power Race Simulation Intervals

1 hr 40 min:
3 x all-out 200 meter uphill sprint (7% grade) w/1 minute recovery between
Ex ride to another mellower hill. . .
5 x 2 min. VO2 max intervals w/all out sprint at end of each
2 x all-out uphill sprint (same as first 3)

THEN:
10-1 pushups/pullups

THEN:
Tempo ride back to base

B.
2 hrs 20 min:
Carried 65 lbs to park (14 min)
TRX/med ball circuit
-TRX: core essentialss A and B all x 10 reps for max speed/power

20 lb db + 10 lb chain:
10 x SA bent over row
10 x SA high trap row (watch your nuts)

+ (all x 10 reps max speed/power)
-TRX postural squat
-TRX ham/hip
-TRX mountain climber

THEN:
25 lb med ball partner throws (all x 5 reps)
-sumo squat underhand fwd throw
-sumo squat underhand bkwrds over head throw
-lateral toss (both sides)

10-1 pushup/pullup

Repeat med ball circuit


Walked gear home (50 lbs)