5 mile run, 3x2k intervals. More consistent intervals compared to last week and on average slightly faster.

Day 3 in Bentonville. Peak day for my week here. 109.5mi ride w/ 4816ft elevation gain. Tomorrow will be a recovery ride, thankfully. 223 miles and 12,381ft elevation gain over the last three days.

6 miles

Warmup

36 minutes EMOM. 9 rounds of 1 minute stations:
1. 10 KB sumo deadlift high pull @45
2. 12 single arm DB snatch @45
3. 1:00 air bike
4. 3-4 wall walk-ups (push-up then climb feet up wall into handstand as you go, then back down)

Bonus: 5 rounds of 3 bench press @95 right into 5 strict pull-ups
5 rounds of 10 plank position Alt dumbbell rows them 10 dual arm dumbell push press 2x15#

Stretch

Evening: Wednesday full body lift routine