Yesterday
Bench Press:
Bar only x15
Bar w/ 25lbs kettle bells on elastic x12
Bar w 25 and 10lbs kettle bells on elastic x10
Bar w/ 25lbs kettle bells x12

^^^before trying this I thought this setup was just a bit of gym rat show off stuff. I'm sold, the instability caused by the setup feels so much more like the way I use my chest on the bike to sprint, climb prevent crashing than a standard bench press which just feels like "exercise"
4 sets:
Lunge to knee raise x20 each side
Barbell incline press w/external rotation x10
Jump squats "in" resistance band x15
Biceps curls x12
8lbs dumb bells extended overhead mini jumps (bouncing off calfs) 3x40
4x12 lat pull down 2 palms away, 2 palms facing

Today: 5x5min tempo on the Kickr
I'm really for the warm weather to return