Strength 31:29 
New workout! ‘Week 9 Workout B’ Feel a little sluggish and our apartment is getting hot, but good to move a bit.
3 x 15 bodyweight single leg hip thrust (I found these hard)
3 x 4 assisted chin ups (purple and red bands)
3 x 15 bodyweight Bulgarian split squat
3 x 10 single arm dumbbell military press (15#)
3 x 20 good mornings (since don’t have a barbell used 15# for the first set and then just my broom handle for the second and third to focus on form)
1 x 50 (or 60?) monster walks with green band
1 x 60 second feet elevated plank (off sofa without the cushion)
1 x 15 dumbbell side bend (15#)
Biking 19:04  3.88 km (4:55 / km) +16m 4:49 / km
Biking to and from a Women's Personal Safety class in Chinatown. Some volunteer police women put on these workshops around the city where they talk about preventing violent crimes (primarily against women), but mostly they demonstrate (and then you get to practice) all of these techniques to get out of different types of holds (grabs, choking, someone on top of you, etc.) and where/how to hit in order to be able to get away. I thought it was really interesting and definitely not something that I knew. Hopefully one never has to use it, but they're good skills to at least know about. I'd recommend it to any Vancouver ladies!