Road Bike (Trainer) 46:07 [2] 8.5 mi (11.1 mph)
Trainer recovery ride - high cadence, light.
Strength Training 1:00:00 [3]
Warm-up- rowing, squat jumps, dislocates, push ups, good mornings
Mobility - quads on roller, front of shoulder - lacrosse ball
Strength: Front squat - 8 rounds of 3, every 2 minutes
Did 115 for first round and 125 for rest
Workout - Open 13.2
10 Min AMRAP
5 shoulder to overhead (75)
10 deadlift (75)
15 box jumps (20")
Rx - 5 rounds + 25 reps (total score 175)
Did shoulder PT at end