Program shift to rehabbing the upper body and getting more miles in for the upcoming 50k at the end of July.  I am going to try to keep the overall push/pull split throughout the week as it breaks things up nicely.  Wed will probably be light OALC or HSN using only the left arm for now while the right shoulder heals.

Today:

Light one arm band flyes:  2x20

Windmills:  3x5 @ 14kg

Shoulder Big 3:  2x30 ea exercise

Walk/run:  3 miles