Sun After Swim Bike Run

Bolding Mill Park 8 am Swim 1 mile, Bike 28.5 mi, Run 3 mi with Phil S, Dan C, Morgan H.

3 rounds of 12 reps each BOSU Mtn Climbers L/R =1 DB Swings #35 Slam Ball #20 TRX Muscle ups 3 rounds of 12 reps each

BOSU Med Ball Sit ups DB straight arm shoulder raises

TRX running man L/R =1 Swiss Ball hip bridges

5 rounds 5 x bench press add weight ea round Farmers Carry 25 yds out and 25 yds back

20 hang knees to chest.