DIRT High Rollers CO Ride

DIRT High Rollers CO Rid -  90 minute social endurance ride at a pace of 2.7w/kg with some small bumps at 3.0w/kg max

 

This was one where I was able to sit in the pack and even ride at the front with very few points where I felt I might get dropped.   Overall good ride. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Followed by  

20 Min Upper Body Dumbbell Workout- 45 sec on / 15 seconds off

Down and then back up

Seated Press

Seated Lateral Row

Bent Over Row

High Pull

Pushups

Chest 

BO Bicep Curl

Wall Curl

Close grip Push-Ups

OH Tricep Curl