20mins hills on 650 workout
20 mins bike
tummy tuck

warm 400
3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
work 1 min in each exercise take 1 min break between muscle groups
biceps
chest (pushups)
squats
shoulders / back
lunges alternating
cool down 400
stretch

20mins hills on 650 workout
20 mins bike
relief video
abs

Dead-Lift (DL) 2 min between sets
5x5 - 3@315, 1@335, 1@350

4 Rounds
15 Back Extensions
10 Hamstring Curls (#45)

AMRAP 20 min:

5 pull-ups
10 push-ups
15 squat

For time:
150 double unders (scale = tuck jumps).

Do 10 air squats at the start of the minute and again every minute until completion.

20min cap.

Ten rounds
:30 second squat jump
:30 second rest

21-15-9 reps of:
Deadlift (225/185)
Overhead squat (135/95)

12 minute AMRAP:
5 power cleans (155#/115#)
10 ring dips
15 squats

5 Rounds for time

-50 Double Unders
-35 Knee to elbow
-200 m Overhead barbell carry 125# (mod:400m 60#)

32:12