90 minutes

90 minutes Thursday night.

Friday:

BB Step-Ups

12, 10, 8, 5, 5, 5

3 rounds of

12 x KB swings (70#)

2:00 Airdyne (60 cal pace)

rest 2:00

3 rounds of

12 x deadlift @ 225#

2:00 run at 9.5 pace

2:00 rest