3/10

Started biking with friend, then there was an accident so stopped. Biked 2 miles. Was going to go for ~38 miles.

Did workout at gym instead later in afternoon.

A. Single sided seated dumbbell curl to press, 6-8 each side x 3; rest 1:30 between sets

15#, 15#, 15#.

B. Side plank, :45 sec x 3; rest as needed

Did this.

+

4 hard banded pull ups
6 GHD sit ups
Run 400m @ 8--85% perceived effort
rest to recovery
x 4
*Only report 400m efforts


Round 1: 1:46.1
Round 2: 1:45.9
Round 3: 1:41.2
Round 4: 1:41.9

+

:10 sec bar hang
Foam roll lats and thoracic spine
x 3