Saturday: 8 miles @ 8:00 min per mile pace last 1/2 mile in 3:19
Sunday 9.5 mile bike
50 box jumps
50 jumping pull ups
50 kettle bell swings
50 walking lunges
50 knees to elbows. hanging from pull up bar
50 push/press w/ 45 lbs
50 back extensions
50 wall ball with 15 lb ball
50 double unders. jumping rope two revolutions per jump
1 mile treadmill walk
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