Vitality work over the past month and a quick trip to SG with a group of 8 guys on a bike has kept me busy.  We took 7th overall in our team that did Salt to Saint.  It was a wild ride and pretty challenging.  I rode 4 separate legs with the final leg as an all out sprint with Jameson to the finish line.  

Monday October 21, 2013 

10:00 Warm-Up 

4x 1:00 plank w/ 1 push-up every 10 seconds 

then 

4x 10 DB squats + 15m lungs w/ 25# DBs

4x 10 DB squats + 15m lungs w/ 35# DBs

4x 10 DB squats + 15m lungs w/ 45# DBs

then 

4x 25 weighted sit-ups