Location: Clover Springs / PFC Gym

Workout: Endurance < 90

Speed Hike - Creek Trail

Workout: Core Strength / Power

3 Rounds of

25x THKB swing @ 35#

15x abmat sit up

15x push up

15x push up

15x ab wheel

Stronglifts 5x5

-5x 5 squat @ 95#

-5x 5 Bench Press @ 100#

-5x 5 barbell row @ 100#

Time: 01:17:32

Miles: 2.0

HR: 133 / 172

Location: Bizz Johnson Traill - Susanville, CA

Workout: Endurance > 90, Power

Cycling / MTB - Bizz Johnson Trail

Westwood to Susanville

Riders/bikes shuttled from Susanville to Westwood by the Forest Service (fee required).

Rode the first 8 miles at a fast pace, then slowed down when the landscape opened up to take photos and enjoy the scenery.

Approx. Miles: 30.0

Time: Count as 03:00:00 (actual riding time)

Other riders getting ready at the Historic Train Depot in Susanville.

Open valley with farm houses.

Historic trestle.

Also a couple old train tunnels.

The home stretch.

Location: PFC Gym

Workout: Strength, Power

Warm up

- 1 min. jump rope

- 200 meters row @ 80# resist.

- 3 rounds of

10x air squat

7x abmat sit up

7x ab wheel

7x BA pull up

Strength

Stronglifts 5x5 - w/0 "A" as listed

5x 5 barbell squat @ 75#

5x 5 bench press @ 95#

5x 5 barbell row @ 95#

Power

Bulgarian Bag Complex @ 33#

3 Rounds of

6x swing snatch

6x swing shoulder flip

6x push up

6x hip extension (feet on bag)

6x 360 swing

6x swing squat

6x swing lunge

1 minute rest between rounds, no rest between movements.

Bonus

3x 6 supine ring pull up (feet on box)

6x 3 sitting dips

Time: 01:10:00

HR: ave.-119 max.-166