I was surprised by how much the bike workout today + yesterday’s hills took out of me - I’d been expecting to lift at least 15% heavier than this, but I pivoted and adjusted accordingly. Took longer rests so I could go as heavy as I could handle.

Warm-up
Superset x 2
1. Banded side walks x 10 each side
2. Banded monster walks 20 steps forward, then 20 backwards
3. Banded glute bridges x 15
(1 min rests)

Barbell back squat
1 x 10 @ 45
2 x 6 @ 115
2 x 6 @ 135
2 x 5 @ 155
(1 - 3 min rests as weight got heavier)

Good mornings
3 x 8 @ 115
(2 min rests)

Conventional deadlift
3 x 6 @ 135
(3 min rests)

Barbell reverse lunges
3 x 8 (each side) @ 45
(2 min rests)

Single leg calf raises (on 35# bumper plate)
3 x 8 (each side) @ 25
(1 min rests)

Mountain climbers (slow)
3 x 10 each side
(1 min rests)

Songs:
1. La Plena - super fun for running.
2. Ponte Pa Mi by J Alvarez (there are several reggaeton songs by different artists with this title, all different) - I love this song. The beat is great for indoor cycling. The lyrics are 🌶️. In Spanish:
https://genius.com/J-alvarez-ponte-pa-mi-lyrics
3. Dientes - this song continued to reign supreme for indoor cycling! 😆

I am cracking up over the GPS map of me pacing between sets. Yes, this is what I do when I give myself 3 min rests. And yes, I did walk 1.3 miles during this workout!