The week

Tuesday:
Bike intervals up Emmigration 2 hours

Wednesday:
20lb ball throws 11 min
-over, side, side, under
Hill Sprints:
-10sec Sprint, 50 sec rest x 10
Weights - random stuff

Thursday:
Bench Press:
5x3 @ 185 pounds
Cycle Inter als 45 min
Arm Blasters 3 rounds

Friday:
5 rounds for time @ 155lbs
-12 Deadlifts
-9 Hang Power Cleans
-6 Jerks
-Time: 14:05
5K Row:
-Time: 19:44