RRMC Crew and The Fank

Wednesday
MORNING: 
14 mile ride in areo with Jameson and his new Trek TT bike -- then after the ride we went for a short but effective 3.5 mile run (7:30 mile pace).  


EVENING: 
Warm up 10:00 jog @ 7mph


3x10 squats
3x10 knees to elbows
3x5 burpees


:15 mtn climber/:15 rest in plank
4 rounds
Rest 1:00
Repeat 1 time 


X25 push press @ 20#
run 2:00 @ 8.5 mph
Rest 2:00
3 rounds


Rest 5:00


X25 atomic situps
Run 2:00 @ 8.5 mph
Rest 2:00
3 rounds


Thursday 
MORNING: 
Emigration Climb via 2000 east (29 miles round trip with some strong intervals and hill climbs with the RRMC bike team and Mark Fankhouser).  Garmin link to the work