up the mtn. and in the weight room

Did the bike climb up Roarke's Cove Rd. today.  Then, a little bit of weights.  Finally learned the right way to do glute-ham raises.

3 x 8 Bulgarian split squats w/ 100 lbs each leg 

3 x 10 step jumps w/ 60 lbs. each leg 

3 x 25 calf raises with 200 lbs 

2 x 10 glute ham raises 

2 x 15 hip flexor machine w/ 160 lbs 

18 pullups, 10 flys and ab work