2 hrs 30 min

50 min spin w/4 efforts to LT at varying leg speed just to elevate HR a few times, rest endurance pace, tempo on climbs
(carrying pack with: 8 lb med ball, 32 feet rope, Vibram 5-fingers, TRX)

Park:
10-1 pushup/pullup

Theb: alternate
A: continuous deadliest catch (see video above), varying throws with

(all TRX x 15 reps/per side as applicable, for speed/power)
B:
TRX postural squat
TRX low back
TRX 45-degree row

A (deadliest catch)

C:
TRX leg raise
TRX supine bicycle
TRX windshield wiper

A (deadliest catch)

D:
TRX pike
TRX pendulum
TRX pushup

A (deadliest catch)

E:
TRX reaching V-sit
TRX suspended oblique crunch
TRX kneeling rollout

10 pullups

A (deadliest catch)

F:
TRX situp
TRX rotating side plank
TRX mountain climber

10 chinups

A (deadliest catch)

G:
TRX high bicep curl
TRX chest press
TRX reverse high curl

10 pullups

A (deadliest catch)

20 minute cooldown ride