Afternoon: Ride bike to YMCA. Strength: 2×10 heavy back squats 135 Stamina: 50x back squats with 95 100x step-ups (50/leg) with 95 Take heavy weight plate downstairs to gym, walk with it overhead for 10 laps of gym. Work Capacity: 30 Thrusters with 75lbs 30 pull-ups 20 Thrusters 20 pull-ups 10x Thrusters 10 pull-ups Finisher: 20 weighted sit-ups, 20 back extensions. Ride home. Durability: Tennis Match, doubles