Xx rated

Motivation: Party hard! Ride hard! Mr X Jacques Anquetil never let a hangover stop him pulling on the yellow jersey

Sunday’s training:

Me Vs. MY HANGOVER!

1. Rollers – ride to the music: The xx
150 target HR x 10 mins
155 target HR x 10 mins
160 target HR x 10 mins
140 ~170 HR criss cross interval x 15 mins
Total: 45 mins

we live half in the daytime, we live half at night…

2. Dumbbells and beer - Strength work:

lunges (12.5kg x 15) 3 sets
shoulder shrugs (12.5kg x 20) 3 sets
squats (15kg X 15) 3 sets
calf raises (15kg x 30) 3 sets
biceps curl (10 kg x 10) 3 sets
shoulder press (10 kg x 10) 3 sets