shrapnel fest

my legs were feeling yesterdays workouts when I woke up this morning. Headed out on the bike early before it got too hot. Did a 3.5 mile warmup then 8 minutes on 4 minutes off, 4 minutes on, 2 minutes off and 2 minutes on. Didn't make it all the way back to my house so had to do a little cooldown ride back home.

Also commuted to work and the gym and back today for 10ish miles. Had a rough time on the roads today a construction truck dumped road gravel all over the road and between my bike tires kicking it up and the cars tossing it at me it was a shrapnel fest. I had to clean it off my bike when i got home as it was sticky and gross! yuck!

AMRAP 20 minutes of run 400 meters (actually a .20 not a .25 lap ) 15 pullups 15 back extensions. completed 5 rounds and the lap of the 6th round. did the first 2 rounds as back extensions and the others as hip extensions, my neck is still sore from the other day. I can't believe it still hurts if it doesn't get better soon I will go for some ART on it.

banana
vega wfo w.coconut water
vega vibrnacy bar
smoked almonds, cashews
Tempeh Asian Pear Wasabi salad w/brown rice crackers
Orange,Pineapple, Strawberry smoothie w/VEGA Performance Protein
Grit Tofu
Sprouted Grain Bagel
Chocolate Soymilk