21 Aug 14: BoF 1.4

7 miles bike

1030 ABW

Prep/mobility

Cardio 1: split jack x20 / squat thrust x10 (4 rounds, no rest)

Cardio Strength 

Wideout drop / push-up 1-10 reverse ladder (no rest) (3:02)

Cardio 2: Treadmill run 45s on / 15s off x3 (2%, 7ish mph)

Stretching routine