04 Sep 14: BoF 4.1

3 miles bike

1730 Shrivenham

Prep/mobility (4:30)

Cardio: Jumping jacks x16 / mountain climbers x16 (5 rounds, no rest)

Strength:

1-arm row @ 55lbs DB

1-arm press @45lbs DB

Split squat @2x55lbs DBs

Plank x30s

6 rounds, 15s rest between exercises

Cardio Strength:

Combo 1: (KBs) 8sx5x25, 1 min rest

Stretching cycle