15? miles on the bike. Three laps of Prospect.

Lift was
PT
3x10 Angels
alt. 3x10ea Shoulder Circuit
alt. 3x10 Circle Press

3x10ea DB SL Squat w. 0/20/22.5
alt. 3x10 BB DL w. 135/155/165

3x14 elevated push ups
alt. 3x16 vups w 10
alt. 3x14 Leg Lifts w. 15 med ball
alt. 3x10ea kicks, crosses, leg lifts