1 hour on the bikes as we watched highlight triathlon videos. 5 minute warm up. Then 5 min. hard followed by 5 light, repeated 5 times. We then ended with a 5 minute cool down. Over 15 miles of riding at a 18.0 mph before the cool down. It was a very good leg burn.
Then Chad decided to beat my time on a workout we have now come to call the "Grenade" (because of its short time length but extreme intensity). It was the routine I first tried out yesterday:
100 jump ropes
40 speed squats
20 burpies
All repeated four times.
Chad shattered my original time by over 3 minutes, coming in at 12:24. I had no choice (especially with both BD and Chad talking smack) but to engage in record breaking. With Kelsey as my motivator and time keeper, I was able to finish it in 10:52 which left me very tired, especially after a long ride. Thanks again Kelsey for coaching me!
We then jumped into a quick pullers lift:
Off the rack DB rows combined with ab side twists on the decline
NG chin ups with DB alternating lunges
Ended with a quick set of DB curls.
Then Chad, Brian, Kelsey, and I all jumped into the car and headed out for a quick lunch before coming back to work with the Jordan girls soccer team.
Ended the day with a quick shower and dinner on the fly before heading to Duke to watch the basketball team crush UAB. Gotta love the intensity at Cameron Indoor. In all a good day of fitness and sports activity.
