30 minute tempo run.

8 mile run

2500-yard swim at 24 Hour Fitness

Boot camp class

10 mins warmup exercises

3 rounds workout prep
:30 stat bike
5 dual dumbbell bench 2x35
3 c2b pullup

Workout:
5 rounds for time of:
2:00 stat bike good effort
15 dual dumbbell bench 2x35

Then immediately into max reps of C2B pull-ups in 3 mins.

Accessory work: 3 rounds of
12 dual dumbbell bent row 2x35
10L/10R bent over DB tricep extension 15#

Stretch

6 mile run

18 miles on the bike at the Veloway in Austin. Nice track.

Boot camp class