8 miles and I didn't enjoy it

15 mins Warmup stuff

Lifting: 3x3 strict shoulder press. Heavy unbroken

3 small warmup sets of workout…

Workout ladder: 9 mins cap
3 power clean @135 then 1wall walk
3 PCL + 2 WW
3 PCL + 3 WW
6 PCL + 4 WW
6 PCL + 5 WW
6 PCL + 6 WW
9 + 7
9 + 8…and so on

Then 25 mins stationary bike
A bunch of small sets of pull-ups, push-ups, light bench press, light dumbbell exercises, etc.

4-mile bike ride

Friday full body lift routine. Lower leg lifts were just movement reps (ie no weights)

6 miles