2 hrs

Am:
1 hr
Cause For Alarm: 15-1 pushups/chain-weighted pullups (insane)

+

Mortal Being Circuit:
WU: 10 x per side hip flexibility hurdle over/unders (see pics, just tie a rope or cord at waist level, step over then under.
1
10-1 pu/pu

2
Med ball partner passes:
5 reps x 4 movements
-sumo squat underhand fling
-sumo squat backward fling
-rotating (L and R)
-chest pass

3
4 Continuous Sets Alternating
-50 lb SB RDL x 10 reps for speed
-pushups
-50 lb SB Bent over row x 10 reps for speed
-pushups

1
(repeat med ball circuit, continuous)

No rest for duration of workout.

. . . . .
Pm (3 hrs later. . .ouch)
1 hr
15 min warmup
1 x 25 min all out flat TT (staggered start, pursuit partner/try to catch)
--whoa. Insanely difficult. Great pacing, leg speed, positioing/aero, breakaway technique workout. Massive massive headwind made high cadence a must, deep aero tuck a must, great to get chance to work on the motor/nerve firing patterns specific to this type of very hard effort in this specific position. That's what functional training is all about. This particular pitch of effort can be difficult to hit when not facing the stochastic demands of a race or race pace group ride--ie it's tough to push yourself this hard when riding solo or with one other person even when you want to. Going head to head with a staggered start tested our pacing and judgment of the effort required to most efficiently bridge a large gap--1/4 mile. . .)

Tempo back to HQ.

Destroyed. . .

Drill it.