BW 60kg

Bicycle hill sprint workout. I won 4 of 10 all out efforts with a low of 10 second between efforts to a max of 15 minutes. 20mph+ group riding in between efforts. Tough group with good quality racers. Total time 1:54

Second workout, from CF Sedona:

1000m row
6 10kg Ball slams
750m Row
12 10kg Ball slams
500m row
18 10kg ball slams
250m row
24 10kg ball slams
125m row
30 10kg ball slams

Total time 21:32 It was much tougher than I thought it would be. C2 Rower set at 5.

Finished off with 100 abmat situps broken into sets of 20,20,10,10,7,7,7,7,7,7 (I know that is 102) and 100 pushups One set of 50 perfect (hips, chest, nose touch concurrently) then 20,10,10,10.