3-mile hike on the Emma Long Park Turkey Creek Trail

Raced a One mile, and ran a 5k in Plano. Some fast mofos out there today.

45-minute cycling class and some shoulder work

HIIT day

Warmup part 3 rounds
Run 200m
15 push-up
15 air squat
15 situp

Part B
10 mins of:
30 rope single unders
15 American KB swings @55
15 Alt KB front rack lunge @55
Part C
5x2 min rounds rest if you finish early
15 wall ball shots 20# to 10'
10 kB deadlift @55
5 burpees
Part D 5 mins to complete
60 Alt V-up
50 Russian twist with 25# plate R/L = 1 rep
40 ab pikes with feet on medball

Stretch

2 mi fartlek with 25x 30m sprints. 113 heat index, just adding that because most folks here don't think it's important.

6 miles