Warm up
30min ride
Cool down

2450 swim.

Warmup
Roll out legs
Small sets multiple warmup reps
4 rounds superset:
Ring dips, 1 reps then 3x5
Back and forthson parallels 10-20 per set

4 rounds, 3 minutes each, 1 minute rest between
1 Run 400m then Max pull-up
2 run 400m then max 45lb AKBS
3 run 400m then Max toes to bar
4 run 400m then Max Alt jumping lunges

Core work: plank holds
Rollout and stretch

First Murph of the year, starting to work out the kinks for a sub 45 here in a few weeks. Right at 50 minutes today.

Tonal back day. And a 20 minute power zone max ride.

Track: 1200 warm-up and cool down
1600, 1200, 800, 3 x 400, 4 x 200+200 recovery

Hour long boot camp with dumbbells and running.