BIKE FST DAY 2

A 1 warm-up set of 10 w/just bar then: 3 sets x’s 5 reps:
Oly Bar Snatch
Oly Bar Russian Deadlift
Barbell Front Squat to Overhead Press
Dumbbell Single Leg/Single Arm Deadlift
TRX Row
TRX Chest Press
Oly Bar Bus Driver
Kettlebell Overhead Swing

B 1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:
X-over Lunge
Lateral Lunge
Rotational Lunge

C (2 x’s, push-ups 1 x)
10-1 push-ups/pull-ups, no rest

D
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation