Workout Lite

Was not a heavy workout week.
Monday:
warm up :4 x 8 3 in 1's (hang clean, front squat, push press)  1 x 45lb, 1 x 55lb, 2 x 65lb
4 rounds of:
300 rows on rowing machine
hang snatch x 10 x 45lb
300 rows
turkish get ups x 6 ea arm x 10lb kettlebell (from standing down to lying on floor and back up all while holding a weight pointed up to the ceiling regardless of body position. Try it. Not as easy as it sounds)

Tuesday:
1 min weighted toe touches x 10lb
30 sec plank
1 min jump rope
30 sec plank
1 min wtd roman twists x 25lb ouch
30 sec plank
30 sec jump rope single leg, each leg
30 sec plank
1 min flutter kicks      and that was the warm up

6 rounds
200 meter run ( I ran 3 and did 3 x 200 rows on the rowing machine. Rowing is harder)
30 wall balls x 12lb
30 kettlebell swings x 20lb

Thursday:
warm up with a little core, not much
15 minutes of 10:10:15  lat pulldowns, push ups, sumo squats
45 sec run @ 8mph
10 push ups
run
10 lunges each leg
repeat all 4 again
3 x 30 sec @ 9mph

Saturday:
17 mile bike ride, flat but fast
Sunday:
6 mile bike ride with the small one, flat and slow but alternated Big Ring Ride with Spinning