Tuesday

Bike-----10 min warmup; 10 x 1min hard @90%, 1 min spin; 10 @ 70%

Monday

AM-----missed swim

PM-----CF
A1.  RFE split squat @30x1 - 8/leg x 5 rest; 20 sec 25# first two sets, 15# last three
A2.  strict pullups @30x1 - 5 x 5 rest 2 min
+
5 sets @ high effort
30s wall ball, 20#
30s rest
30s air dyne
30s rest
30s jump rope
30s rest
30s row
30s rest

Saturday

5m TT-----38:22

Friday

Bike-----1:30 TT----rainy day, inside on bike(yuck)-----26.3 miles

Thursday

AM-----swim----300m drills, 5x25m sprints 10s rest, 5x250m 1m rest, 300m cool

PM-----CF
A1. press @ 30x3 - 3x10 65# rest :20
A2. russian step ups DB 3x10/leg 20" box @ 25 DB rest :20 b/t leg then rest 2 m

B1.  back extensions @ 4022, 3x10-12 rest :20, 12 -12- 10
B2.  hollow hold 3x30-45s, rest :60, 45-45-33
+
8min AMRAP
5 ring rows
10 wtd sit ups w/ 15# ball
10 box jumps, step down 20"
6 + 5

Tuesday

Bike-----10 min warmup-----7x3:00 min hard with 3:00 min rest between

Monday

AM-----missed swim
PM-----CF testing and workout