All Out or Left Out

"All Out or Left Out"~ Nike Shalane Flanagan


Lift:

5 min spin to burn up the quads and ease back into biking
Cleans 5x3,6,3,3,1 Floor 155,185,185,185 3x5 knee 135 squat last
Heli Squats on half ball 25lbs 2x10
One leg Sepine Plank on med ball 4x30s
plyo box hops up/over
Seated overhead row 3x30,25,20 90,110,110
Bi curl 3x7 35, 35,45
Leg ext 2x15 L/R 70 2x15 both 110
Burpee/pull up 2x10 for speed
Mil Press 3x6 95,95,95