5min. skip
Shoulder health
1 leg box jumps
pull ups 5 x 5 on the minute
squats 4 x 10 (bar, 95lbs, 145lbs, 145lbs)
wall balls 3 x 20 (20kg)
1 leg bulgarian squats 2 x 25 each leg
3 x 10 toes to bar
3 PM
Cycling - Road50:00 [3] 22.0 km (26.4 kph)
interval up scenic caves @ ~9:32 kept speed over 13kph