5 miles easy

5 mile relaxed run

Morning: 2 mile recovery run. Leg was a bit tender again so taking another week off.

Evening: wednesday full body lift routine, reduced weights for lower body.

Core work out.

2 miles

12 mins Warmup - movements more to activate shoulders

2x2 strict shoulder press, heavy/max 2 rep.

Workout prep: 4 rounds of
5 sumo DL high pulls (bent at hip to sim rowing a bit) @45
5 dual dumbbell thrusters 2x15
50 foot down and back shuttle run
2 burpee jump to 6" (touch overhead target)

Workout: 4 rounds of 2 min work + 2 min rest
20 SDLHP @45
Max dual DB thrusters in remainder of 2 min
Rest 2 min

Then right into 4 rounds 2 min work + 2 min rest
10 x 50' shuttle runs (5 down and back 50 each way)
Max burpee to 6" jump remaining time
Rest 2min

19 miles on the gravel bike

12 miles