24 hrs EMS, then....

-AM Cardio-

Fixie Bike ride: (92 degrees)

20 miles decent pace

-PM Bell Work-

LC: (98 degrees @ 65% humidity)

7 mins @ 2x28kg; 5 rpm = 35 reps;

...2-3 mins rest....

3 mins @ 2x28kg; 5 rpm = 15 reps

Run:

2 miles in 17:19

Stretching/Mobility work