10 mile run, 1 mile easy then alternated MP mile/easy mile x 4, then 1 more easy. Nice morning!

12.4-mile bike ride at The Veloway

10 mile run @ marathon pace with the nice weather.

5 miles

Long warmup (new programming has about 15 mins of warmup exercises each day)

Workout: 2 rounds for time of:
25 deadlift @185
25 push press or push jerk @95
25 front squat @95
(Rest time = work time)

Core work: 4 rounds of:
15 sit-ups with hands behind head (strict)
:30 of L-sit hang hold
10 side plank dips each side with 15# dumbbell on hip
7 alligator rolls.
30m dual dumbbell overhead carry 2x35

Stretch