5 mile gravel bike
Warmup
Back squat: 15 reps @155, 10 @165, 10@175, steady pace each set.
Workout: 9 x 3.5 minute intervals. Time not working is earned rest for each round in each set.
3 rounds:
run 400m
2:00 total single under jump rope
20 plank ring rows + 20 KB DL@45
Stretch