Total Body Workout

Depth Pushups w/Elevated Feet  5 x max reps - 2 min rest
Hack Squats 5 x 10 reps - increase weight each set - 2 min rest
Wide Lat Pulldowns - 4 x 8 reps - adjust weight as necessary - 2 min rest
DB Deadlifts - 4 x 10 reps - increase weight each set - 3 min rest
DB Pushpresses - 4 x 8 reps - adjust weight as necessary - 2 min rest

Today’s Training

AM
   Long Slow Distance (LSD)
         20 mile road ride at talking pace

PM
  Strength Training
     5 rounds/8 repetitions  of the following triplet:
          BB Deadlift
          Ring Dips
          Bodyrows