131007

179.8. I've been doing 2 a days for 2 weeks and no change in weight. This is interesting.
Morning session - 

1. Foam roll and stretch, 
2. Lower body Russian twist x 20. 

Lunch session - 

1. Active warm up
2. 4 mile interval run
3. Active cool down and hamstring stretch

Evening session - 

1. Bike 20'
2. Swiss ball- jack knife, back extension, hip extension
3. Ground base row 3 x 8 #95
4. Single leg squat 3 x 10
5. Hip abduction  25

Push ups - 20, 20, 25, 25, 25, 25 (-700)
Pull ups - 7, 8

Dips - 18