Yesterday:

20 miles @ commuting pace (some hills)

Today:

Bike ride has left my lower back with an all too familiar twinge so no real ballistic loading of the spine or legs just to be safe. Ibuprofen to follow.

Press: 10-8-6-4-2

DSQ: 2x5; slow and hold the positions for stretching

COC:

3x3 @ "1"

1x1 @ "2" (assist)