Cycling30:00 [3] 7.5 km (4:00 / km) shoes: Mango Roadie
Gym/weights1:00:00 [3] shoes: Inov-8 Bare-XF 210
Warm & Mobilise
Lots of air squats and shoulder movements
12 mins in 3s to find 3RM on overhead squat. I finished on 40kg!! (previous PB was 25kg). Didn't try more as ran out of time, but perhaps could have gone to 42.5/45kg. PB WOOOHOOOO!
WOD (in same 3s) 14min AMRAP
1 person runs 200m
1person cleans
1 person rests