Congrats BMF on the relay showing.
This is my whole thing I'm doing right now. I am more interested in the endurance end than in any other part.
I alternate days on the workout A and B. So one week it's A, B, A. The next week it's B, A, B. I do this on M, W, F.
workout A
Ride the bike to the gym (about 15 mins and 3.8 miles).
(not counting warmups)
squats 3x5
bench press 3x5
deadlift 3x5
leg lifts 3x10 (hanging from straps with weight on upper arms and lift kness up to chest)
bicycle crunches and long arm crunches 3x20 (I hammer these one after the other alternating)
Seated Oblique Twists with Medicine Ball 3x15
seated/standing calf raises 3x15 for each
20 minutes on the stair master
Ride the bike home
The only thing different right now with workout B
ride to gym
squats 3x5
military press 3x5
bent bb row 3.5
same abs as above
same stair master as above
same calf work as above
ride home
Tuesday and Thursday
ride bike to gym
20 minutes on the treadmill
1 hour of yoga
20 minutes on the cardio machine of choice but not the treadmill or stair master.
ride bike home
Sat, Sun honey do list