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PostPosted: Mon Jan 15, 2018 11:07 pm 
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1.15.18

Big Mountain Training Plan V2 - Session 6

Objective: Strength/Work Capacity

warmup: 4 rounds
Barbell Complex @ 45#
Instep Stretch

1) 6 rounds
3x Curtis P (hang squat clean, push press, lunge l/r): 45x3, 55x3, 65x3, 75x3, 85# x 2s x 3s
2x Jumping Lunges ea. leg
2x Shoulder Sweep

2) 6 rounds
5x Walking Lunges ea. leg: 2x15# x 5/5, 2x25# x 5/5, 4s x 2x35# x 5/5
5x Kneeling Curl to Press: 2x15# x 5, 2x25 x 5, 2x35# x 4s x 5
Hip Flexor + Pigeon stretch

3) 5 rounds
30 second 40 foot shuttle spring
30 second rest
-I skipped this since I was riding later

afternoon:
4) Rode bandit trails (Power Line, Fung Wah, then drove to and rode Eubanks and Millhouse trails) x 1 hour 40 minutes @ 10.6 miles

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PostPosted: Wed Jan 17, 2018 2:55 am 
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1.16.18

Big Mountain Training Plan V2 - Session 7

Objective: Stamina/Core

1) For 30 minutes at a moderate pace
Run 400m - I did 24kg 2H Swings x 1 minute
40x Step-ups @ 16" step

2) 4 rounds
15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Extensions

3)TKE: light x 3s x 12/12

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PostPosted: Thu Jan 18, 2018 2:43 am 
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1.17.18

Big Mountain Training Plan V2 - Session 8

warmup: 4 rounds
Barbell Complex
Instep Stretch

1)6 rounds
4x Front Squat: 95x4, 105x4, 115x4s x 4r - I had to clean the barbell first so I wasn't able to work up to that much weight
5x 1-arm DB/KB Row: 25x5/5, 35x5/5, 24kg x 3s x 5/5
30 second Y + L, unloaded

2) 6 rounds
8x Hinge Lift (I did TBDL): 190x8, 200x8, 210x8, 220x3s x 8r
3x Broad Jump (I did Squat Jumps due to lack of space)
Pigeon + Hip Flexor Stretch

3) 4 rounds
10x wtd. situp @ 35#
30/30 Side Bridge
5x Bird Dogs

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PostPosted: Fri Jan 19, 2018 1:39 am 
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1.18.18

Big Mountain Training Plan V2 – Session 9
Obj.: Work Capacity

Warmup: 7:00 Sandbag Getup @ 60# - I used 50#
1) 10 rounds – every 2 minutes
10x Swings
10x Jingle Jangles
5x Renegade Rows
10x Box Jumps

I didn’t have a bench for Jingle Jangles or a box for box jumps, so I did the following instead for the same time.

10x 2H Swing @ 24kg
5x Scotty Bob/Burpee @ 2x25# - done as push-up, row l/r, jump to standing overhead press, I dropped the push-up after 5 rounds due to shoulder fatigue

2) 4 rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions

-I skipped this and did yoga later instead

3) 2 rounds – I was only able to get through one round
30 second Jane Fonda ea. Leg

Afternoon:

4) YRG – 20 minute workout

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PostPosted: Sun Jan 21, 2018 12:39 am 
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1.19.18

Big Mountain Training Plan V2 - Session 10

Obj.: Strength/Work Capacity

warmup: 5 rounds
10x Back Squat @ 85#
5x Burpees
Hip Flexor + Instep Stretch

1) 6 rounds
5x Back Squat (subbed deficit DL): 190x5, 200x5, 220 x 4s x 5r
8x Kneeling Curling to Press: 2x15# x 15, 2x25# x 5, 2x35# x 3s x 5r
Pigeon Stretch

Didn't have time to finish the rest of the workout so pushed it to the following day...

Continued...

1.20.18

2) 10 rounds
10x Front Squat @ 85# - I decided to do light goblet squats because of some knee pain I have been having: 10x Goblet Squat @ 24kg
50x Step-ups @ 20" box (I did it to a 16" step)
30 seconds rest

3) 4 rounds
10x Ankle to Bar
5x Ab Wheel Rollout
5x Standing Russian Twist
10x Face Down Back Extension

I know I've mentioned this before, but I am going to have to adjust some of these sessions for various reasons. I don't have equipment for some of the workouts, but mainly it's due to length of the workouts and, honestly, some of the volume is too much. So I will adjust accordingly from here on out. To be honest, I may end up doing two strength days, then the rest of the days will be the Big Mountain Training Program Minimum.

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PostPosted: Sun Jan 21, 2018 1:35 am 
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Hey Mickey, your training looks cool and nice to see you setting some riding PR's. That section you crashed on looks FUN on instagram.

Maybe slash the volume in half for your program? I don't know if it's effecting your riding time, but I got to be careful with the gym to not wear myself out for surfing. Plus you mentioned that the workouts are too damn long.

Wishing you luck and will keep looking in on your program!

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PostPosted: Tue Jan 23, 2018 2:42 am 
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Thanks, Bram! Yeah, from here on out I am going to adjust the longer or heavier volume sessions. So far it hasn't impacted my riding.

Thanks for reading!

Quote:
Hey Mickey, your training looks cool and nice to see you setting some riding PR's. That section you crashed on looks FUN on instagram.

Maybe slash the volume in half for your program? I don't know if it's effecting your riding time, but I got to be careful with the gym to not wear myself out for surfing. Plus you mentioned that the workouts are too damn long.

Wishing you luck and will keep looking in on your program!

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PostPosted: Tue Jan 23, 2018 2:54 am 
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1.22.18

1. Weight Vest Step-ups: 30# x 45'

2. JS Flexibility, lacrosse ball for glutes, Rumble Roller ITB and quads

Big Mountain Training Plan V2 - Session 11 - Obj. Strength/Work Capacity

warmup - 5 rounds
10x Goblet Squat (16kg)
10x Push-up
10x Situps
Instep Stretch

1) 6 Rounds
4x Thrusters - 2 rounds 2x25# db, 4 rounds 2x35#
2x Burpees
Pigeon Stretch

2) 6 Rounds
5x Walking Lunge ea. leg holding dumbbells - 2 rounds 2x25#, 4 rounds 2x35#
5x Scotty Bobs - 2x25#
3x Floor Slide

3) 4 rounds as fast as possible - I didn't do this due to having to take my daughter to basketball practice.
10x Hippity Hops (toe touches on bench) (20x touches total)
5x Ankle to Bars

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PostPosted: Wed Jan 24, 2018 2:47 pm 
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1.23.18

Big Mountain Training Plan V2 - Session 12 - Obj. Stamina/Core

1) Run 4 miles, moderate pace - I did weight vest step-ups: 30# x 40'

2) 4 rounds - had to go to a friends house to get some help with my wife's car so had to skip this.
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
15x Hamstring Hell

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PostPosted: Mon Jan 29, 2018 5:21 pm 
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1.27.18

Been crazy busy the past few days so no BMTP. It was a nice day and I had the time so I rode trails. Getting back to the BMTP tomorrow or Monday.

1. Ride Ratchet trail in Pittsboro x 1:46 @ 12 miles.

1.28.19

1. YRG - Fat Burner Plus 1 hour

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PostPosted: Tue Jan 30, 2018 1:44 am 
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1.29.18

Big Mountain Training Plan V2 - Session 13 - Obj. Strength

warmup: 4 rounds
Barbell Complex @ 45#
Instep Stretch

Instead of the Barbell Complex I did the following KB Combo x 4 rounds
20kg kb
dead clean to goblet squat to thruster to lunge left/right x 5 times through

this what was written

1) 6 rounds
4x Front Squat
3x Touch/Jump/Touch
3x Floor Slide

2) 6 rounds
8x Hinge Lift (DL)
5x Bench Press
3/3/3 Toe Touch Complex

what I did; kind of a combo of the two

1) 10 rounds
8x TBDL 150x8, 175x8, 195 x 8s x 8r
5x Push-up w/ 30# weight vest
3x Floor Slide
3x Hip Bridge

2) 4 rounds - I only had time for two rounds
25x Situps
60 second Front Bridge
5x Kneeling Plate Half Moon @ 45# - I used a 25# plate
10x Face Down Back Exensions

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PostPosted: Wed Jan 31, 2018 2:41 am 
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1.30.18

Big Mountain Training Plan V2 - Session 14

Obj.: Work Capacity

Daily Dozen

warmup:
7 minutes Sandbag Getup @ 50# - was supposed to be 60#. I received a new sandbag from Mountain Athlete in the mail last week, so as soon as I get some rubber mulch I'm going to load it to 60#

1) 5 rounds for time
20x Goblet Squats @ 35# db - I've gotten to where I like doing goblet squats with a DB better than a KB
10x Burpees (I did squat thrusts)
5x Pull-ups
Run 400m - I did 2H KB Swings x 60 seconds

2) 4 rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions

3) 2 rounds - I was only able to do 1 round
40 second Jane Fonda ea. leg

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PostPosted: Thu Feb 01, 2018 2:40 am 
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1.31.08

Big Mountain Training Plan V2 - Session 15

Obj.: Strength/Work Capacity

Warmup: 5 rounds - I did 3 rounds due to time constraints
10x Back Squat @ 75# - I did goblet squats @ 32kg
10x Push-ups
10x Situps
Hip Flexor + Instep Stretch

Training as written:

1) 6 rounds
5x Back Squat
4x Scotty Bob @ 2x35#
3/3/3 Toe Touch Complex

2) 10 rounds
8x Front Squat
50x Step-up @ 20" box
30 seconds rest

What I did: Big Mountain Training Program Minimum

1) 5 rounds - I planned on doing 10 rounds but was short on time
3/3x Sandbag Get-ups @ 50#
4x Scotty Bob @ 2x35#
10/10 Seated Russian Twist @ 25#

2) 200x (100/100) Step-ups @ 20#

3) 4 rounds - skipped due to time constraints
10x Ankle to bar
5x Ab Wheel Rollout
10x Standing Russian Twist
10x Face Down Back Extension

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PostPosted: Sun Feb 04, 2018 11:18 pm 
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2.2.18

Big Mountain Training Plan V2 - Session 16

Obj.: Strength/Work Capacity

warmup: 4 rounds
Barbell Complex @ 45#
Instep Stretch

1) 6 rounds
3x Curtis P: 55# x 1 round, 65# x 1 round, 75# x 4 rounds
2x Jumping Lunge
2x Shoulder Sweep

2) 6 rounds
5x Walking Lunge (I did reverse lunges due to limited space)
5x Kneeling Curl to Press: 2x25 x 3 rounds, 2x35 x 3 rounds
Hip Flexor + Pigeon Stretch

3) 5 rounds - skipped, no room
30 second 40-foot shuttle sprint
30 second rest


2.3.18

Big Mountain Training Plan V2 - Session 17

Obj.: Stamina/Core

1) 30 minutes at a moderate pace
Run 400m - I did 2H Swings (24kg) x 60 sec.
40x Step-ups

2) 4 rounds - did yoga instead
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions
15x Hamstring Hell ea. leg

3) Swenson Ashtanga Yoga Short Forms - 15 minute Short Forms


2.4.18

a.m.

1. Weight Vest Step-ups: 30# x 45'
2. Rumble Roller on back, JS Flexibility

afternoon:

Big Mountain Training Program V2 - Session 18
Obj.: Strength

warmup: 4 rounds
Barbell Complex @ 45# - I did the DB complex @ 2x25#
Instep Stretch

As written:
1) 6 rounds
4x Front Squat
5x 1-arm DB Row
30 second Y+L, unloaded

2) 6 rounds
8x Hinge Lift (DL)
3x Broad Jump
Pigeon + Flexor Stretch

What I did:

2) 4 rounds - planned on doing 10 rounds but I felt a painful twinge in my low back on the fourth round so I pulled the plug
8x TBDL: 150 x 2 rounds, 175 x 2 rounds
5x 1-arm DB row: 35# x 4 rounds
30 second Y+L
Pigeon + Flexor Stretch

3) 4 rounds
10x Weighted Situps @ 35#
45/45 second side bridge
5x Bird Dogs

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PostPosted: Wed Feb 07, 2018 1:35 pm 
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2.6.18

Big Mountain Training Plan V2 - Session 19

Obj.: Work Capacity

warmup: 10 minute Sandbag Getup @ 60# - I did 50#

1) 5 rounds for time: done in 11:45
10x Renegade Man Maker @ 2x25# DB
10x Box Jumps @ 20" - I don't have a box so I did squat jumps
5x Ankle to bar

2) 4 rounds
15/15/15 Low Back Complex
15/15 Low Back Lunge
15/15 Kneeling Founder
10x Face Down Back Extensions

3) 2 rounds - I was only able to do 1 round
40 second Jane Fonda ea. leg

4) Rumble Roller on back - it's still giving me a little trouble, lacrosse ball work and stretching hips

Got my MTI sandbag last week and rubber mulch this past Friday so I filled it up this weekend. I'm supposed to be upping the weight of the bag to 80# next session but I was only able to fit around 75# in it. Shaul says to add sand to it to get the extra weigbht but I don't want to mess with sand since I will be using it inside. I'm just going to stick with 74#-75#. That's good enough for me.

Btw, it's a very nice sandbag. https://gear.mtntactical.com/collection ... ts/sandbag

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PostPosted: Mon Feb 12, 2018 1:51 am 
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2.7.18

Needed to loosen up a bit so...

1) odin's vinyasa a x3, b x1
2) Upward Bow
3) Rumble Roller on my back


2.10.18

Big Mountain Training Plan V2 - Session 20

Obj.: Strength/Work Capacity

warmup: 5 rounds - I did Maxwell's Daily Dozen
10x Back Squat
5x Burpees
Hip Flexor + Instep Stretch

1) 6 rounds
5x Back Squat - I did TBDL: (kept it light'ish due to lingering low back pain) 150 x 1 round, 175 x 2 rounds, 195 x 3 rounds
8x Kneeling Curl to Press: 2x25# x 3 rounds, 2x35# x 3 rounds
Pigeon Stretch

2) 10 rounds - I had to go to my daughter's basketball game so I had to stop at 7 rounds
8x Front Squat - I did Goblet Squats @ 32kg
50x Step-ups @ 20" - I did 16"
30 sec. rest

3) 4 rounds - skipped, no time
10x ankle to bar
5x Ab Wheel
5x Standing Russian Twist
10x Face Down Back Extension

2.11.18

Big Mountain Training Plan V2 - Session 21

Obj.: Strength/Work Capacity

warmup: Sandbag Get-ups @ 80# - I did 74# - these were tough with the bump in weight!

1) 10 rounds
Mini Leg Blaster
10x Wtd. Situps @ 25#

2) Run 2 miles - I did wt. vest step-ups: 30# x 30 minutes

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PostPosted: Wed Feb 14, 2018 2:08 pm 
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2.13.18

ig Mountain Training Plan V2 - Session 22

Obj.: Strength

warmup: 5 rounds
10x Swings @ 16kg
10x Goblet Squat @ 16kg
10x Pushups
10x Situps
Instep Stretch

1) 6 rounds
5x Walking Lunges - I did Reverse Lunges (regular lunges have been bothering my knee): 2x25# X 2 rounds, 2x35# x 4 rounds
5x Push Press: 2x20kg x 3 rounds, 2x24kg x 3 rounds
Pigeon Stretch

2) 3 rounds
2x Calf Raise Tabata
20x Hamstring Hell
8x Pullups

3) 4 rounds - had to skip due to lack of time
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Extension

Except for one more strength session, it looks like it's going to be a lot of step-ups, leg blaster complexes, and running from here on out. I don't have time to run during the week so I will just do low step-ups at a fast pace instead. Lunges have been bothering my knees so I will have to come up with something in place of that. Looking forward to the weighted step-ups to a high box though.

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PostPosted: Thu Feb 15, 2018 1:22 pm 
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2.14.18

Big Mountain Training Plan V2 - Session 23

Obj.: Stamina

1) 500x (250/250) Step-ups: 40# weight vest @ 16" step

2) Run 5 miles moderate pace - didn't have time for this

3) Rumble Roller back and legs

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PostPosted: Fri Feb 16, 2018 2:32 am 
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2.15.18

Big Mountain Training Plan V2 - Session 24

warmup: 5 rounds
10x Squat Jumps
10x Pushups
5x Pull-ups
Instep + Hip Flexor Stretch

1) 4 rounds
300m Shuttle Sprint every 2:30

2)4 rounds
10x weighted situps @ 35#
60 second Front Bridge
10x Seated Russian Twists @ 25#
10x Face Down Back Extensions

3) 2 rounds
45 second Jane Fonda
50x Shoulder Hand Job, unloaded

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PostPosted: Sun Feb 18, 2018 12:46 am 
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2.17.18

Big Mountain Training Plan V2 - Session 25

Obj: Strength/Work Capacity

warm-up: 5 minute sandbag getup @ 74#

1) 10 rounds
mini Leg Blaster - I did my version which is 10x air squats, 5/5 reverse lunges, 5x squat jumps. easier on the knees
10x situps @ 25#

2) 500x step-ups (250/250) x 25# @ 16" step - done in 24:16

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PostPosted: Mon Feb 19, 2018 12:54 am 
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2.18.18

a.m.

1. YRG warmup

afternoon:

2. Rode bandit trails and did some scouting for new areas to build with a new riding buddy who owns a trail building company x 2 hours 16 minutes @ 15.84 miles.

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PostPosted: Tue Feb 20, 2018 1:11 pm 
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2.19.18

1. Weight Vest Step-ups: 30' x 30#

2. Swenson Ashtanga Yoga Short Forms: 15:00 Short Forms

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PostPosted: Thu Feb 22, 2018 1:05 pm 
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2.20.18

Big Mountain Training Program V2 - Session 26

Obj.; Strength/Work Capacity

warm up: 5:00 Sandbag Getup @ 75#

1) 3 rounds
Full Leg Blaster - I did my more knee friendly version
30 second rest

2) 4 rounds
Mini Leg Blaster - again, my version
30 second rest

3) run 2 miles - I did weight vest step-ups at a quick pace - 30# x 30'

4) 2 rounds - I did JS Flexibility instead
40 second Jane Fonda
Instep + Hip Flexor + Pigeon
3x Shoulder Sweep

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PostPosted: Mon Feb 26, 2018 12:51 am 
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2.24.18

1. Rode Briar Chapel trails x a little over 2 hours @ approx. 13 miles. Had to guesstimate since Strava was all jacked up. It was a great day and some great riding.

2.25.18

Big Mountain Training Program V2 - Session 27
Obj: Strength

warm up: 3 rounds
Barbell Complex @ 65# - I did DB complex @ 2x35#
Instep Stretch

1) 6 rounds
5x Hinge Lift - I did TBDL: 190x5, 215x5, 240 x 4s x 5r
5x Bench Press - I skipped this
Hip Flexor Stretch

2) 3 rounds
2x Calf Raise Tabata
20x Hamstring Hell
8x 1-arm DB row - 25# x 8/8, 35# x 8/8, 24kg x 8/8

3) 4 rounds - I was only able to do 1 round before I had to take my daughter to work
20/20/20 Low Back Complex
20/20 Low Back Lunge
20/20 Kneeling Founder
12x Face Down Back Extension

after taking my daughter to work:

4) Rode Briar Chapel trails x 53 minutes @ 7.3 miles

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PostPosted: Wed Feb 28, 2018 2:20 am 
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2.27.18

Big Mountain Training Program V2 - Session 28

Obj.: Stamina

1) 600x (300/300) Step-ups x 40# @ 16" step - 30:08

2) Run 5 miles - didn't have time to do this

3) Rumble Roller back and legs

4) JS Flexibility

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