Spin
32:30
14 Miles
395 Cal
25 Back Ext
Followed by 5 reps each of:
Air Squat
Empty bar(EB) squat
EB Push Press
EB OHS
EB DL
EB Clean
EB BP
20 lb. Dumbell Clean and Jerk (5 each side)
Wow, what a reality check with how much fitness I have lost in the last 2 months. The good news, is I think (fingers crossed) I mentally back on the horse and I know what I need to do to get ready for Ironman Syracuse. Bad news is my rib is affecting my lifting - at least bench press and core work. My other range of motion work was fine.
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