< Day 8  >
No matter how hard you train, Somebody will train harder. No matter how hard you run, Somebody will run harder. No matter how hard you want it, Somebody will want it more, I am Somebody.
Steve Prefontaine
Cycling
Core Workout (5-15 minutes)
Stretching or Yoga (10-15 minutes)
Chest / Triceps / Leg Supersets
Exercise:
Sets:
Reps:
Bench Press
2
12
Bench Dips
2
12
Step-ups (weighted)
2
12
Incline Dumbbell Press
2
12
Overhead Tricep Extension
2
12
Single Leg Kettle Bell Deadlift
2
12
Flat Bench Flys
2
12
Skull Crushers
2
12
Kettle Bell Swings
2
12
Push-ups*
How every many
50-100
Ring Dips
2
12
Calf Raises (weighted)
2
12-12-12*
*This is 12 straight, 12 with toes rotated in, 12 with toes rotated out. 
Meditation / Relaxation