Heavy legs

Another killer session at RBT.  My legs were quite heavy after my ride yesterday.

Warm up big block stop for:
20 squats
30 lunges

Circuit10 burpees after each exercise
KB Swing 50
Push up twist 50
3 alley runs
50 deck squats

run big block stop for:
30 squat jumps
walking lunge

Circuit 30 mountain climbers after each exercise
50 KB squat push press
50 Med ball seated twist
50 box jump
50 push up to elbows (commandos)
rope in and out

run small block
travelling squat jump x 2
lunge walk x 2

1 minute of each
KB high pull
box
wall balls
single up and down rope