pioneer day:

AM Workout - 21 miles on bike (about an hour)

Holladay to the Zupas Hill (1/2 hill) where I did 3x repeats up the hill for fastest time up and rest as long as it takes to descend. Then I moved up past Porcupine Grill up to Wastach Blvd. Moved along Wastach Blvd going North. Sprinted from Old Mill to the top of 4500 x2. Then over to 3300 South and back home along 2700 east.

PM Workout -

15:00 for AMRAP of

5x 135# bench

5x 135# deadlift

rest 5:00

15:00 for AMRAP of

10x back extensions

5x dips

Tuesday

Lunch Workout

30:00 stair climber - work the levels until I can't stand on the thing by the last couple minutes.

then

6 rounds of

20 tire flips

10 goblet squats

200m sprint