AM Workout: Active Recovery

45 min Airdyne @ easy pace

PM Workout: "FY" Friday

10 min Row @ easy pace

Then:

6 way DB

-DL

-Bent Over Rows

-High Pulls

-Push Press

-Burpee

2 sets with 15#, 20#, 25#

Then:

DL @ 185#

Pull-ups

Ring Push-ups

10-9-8-7-6-5-4-3-2-1 reps of each

Then:

"Tail Pipe"

250m Row

Sandbag Hold @80#

3 rounds

Notes:

*Last Day @ Gym Jones. This week was a great experience, being around such great athletes and intensity; it definitely brought my level of intensity to another level. I was happy with my performance, everyone thought I was well conditioned and look leaner than before. Special Thanks to Rob, Mark and Lisa for letting me come and train at their gym. To Josh and Michael for their insight into the world of endurance training. I'm very lucky to be part of the team and working towards becoming a Gym Jones disciple.