EQUIPMENT Barbell and weights Concept 2 bike NOTE FROM MIKE Bit of everything. Great time. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 45 minutes UP ALL NIGHT ADVANCED 10' EMOM: a) 10 clean and jerks @ 135/95 lbs. b) 150m run 5′ rest Every :30 for 15 minutes, complete 1 hang clean and

EQUIPMENT Kettle bells NOTE FROM MIKE So this no sleep thing is a challenge. Good sweat here. You should be able to complete all work in 35 seconds. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 25-30 minutes DAD BOD 2 ADVANCED 24' EMOM: a) 20 double kettle bell Russian swings b) 15

EQUIPMENT Dumbbells NOTE FROM MIKE Welcome to the new world. Going to be 20-30 minute workouts for a while here as I adjust to dad life. That doesn't mean they aren't going to be fun! WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 25-40 minutes DAD BOD ADVANCED For Time 400m run 60

EQUIPMENT Bike NOTE FROM MIKE Run, bike, run. Burn it up. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 25-40 minutes SHINING ADVANCED For Time 1.5 mile run 2 mile bike 1.5 mile run  —————————————– Sprint. -Mike

EQUIPMENT Barbell and weights Concept 2 bike erg NOTE FROM MIKE Heat check. Great burner today. Keep the power cleans unbroken. WORKOUT KEY n/a —————————————– MIKE’S WORKOUT Time Required: 45 minutes 40 WEEKS ADVANCED 5 Rounds for Time: 21 calorie bike 7 power fleans @ 185/135 lbs. 4 Rounds for Quality: 8 snatch grip Romanian deadlifts

EQUIPMENT Kettle bells Concept 2 bike erg NOTE FROM MIKE Only cried a little on this one. The later rounds of the kettle bell complex will get you. Keep hydrating and move well. WORKOUT KEY m = meters —————————————– MIKE’S WORKOUT Time Required: 65 minutes WAWA COFFEE ADVANCED 10 Rounds, 1:30 rest