Well I decided to get back on the bike.. It's been a while, my knew issues and all, but I missed it.
But first I did a bit of warming up
Warm Up:
36" Box Jumps x 25
25 Sit Ups
Squat and Explode into Jump with 30lb Dumbbells
25 Sit Ups
20 Chin Ups
25 Dips
10 Pull Ups
Then I got on the Exercise bike:
6 Miles in 17min. plus a 3 min cool down on a hill Program - Apparently I climbed the Alps in 20 min.
I then Ran for 10 min on A Treadmill - Interval, Sprint walk, Sprint Jog, Sprint Etc. changing it up every minute
Great Workout - Sweat some serious water weight out!
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