1:1 pacing; 5x5 BP, lunge/pull/situp ladder

1000

Bike intervals - 1:1 pacing

0:45 on/off, 1:30 on/off, 3:00 on/off, 6:00 on/off, 3:00 on/off, 1:30 on/off, 0:45 on/off

Mostly flat terrain, with some rolling hills

1630 PT

Warmup

Bench press 5 x 5

Loads: 115#, 135#, 155#, 165#, 165#

2 minutes rest in between intervals

5-10 minutes rest

For time:

40 yards walking lunge

21 pullups

21 situps

40 yards walking lunge

18 pullups

18 situps

40 yards walking lunge

15 pullups

15 situps

40 yards walking lunge

12 pullups

12 situps

40 yards walking lunge

9 pullups

9 situps

40 yards walking lunge

6 pullups

6 situps

Time - 13:18

• Notes: Everything felt good today. Felt really good to bike and get some aerobic work with my legs. The WOD wasn't bad at all except for the lunges. Decent on the bench too, my 3RM is around 175#.
• Nutrition: Good.
• Body: Shoulder feels better, adductor feels better. Still some soreness in my traps, everything else feels good.