Recovery flow - foam roll, stretch and hot tub.
Noon session - dflex, core, drills, 2 miles up, 8 x 200 hill repeats, 2 miles down and stretch. Gym session - one arm dumb bell press #30 4 x 10, kettle bell swings and high pulls #30 4 x 5 each, TRX row 4 x 8, hip abduction #55 x 15, pull ups 2 x 4 and Free Motion wood chop and shoulder extension.
Noon session - dflex, core, drills, 2 miles up, 8 x 200 hill repeats, 2 miles down and stretch. Gym session - one arm dumb bell press #30 4 x 10, kettle bell swings and high pulls #30 4 x 5 each, TRX row 4 x 8, hip abduction #55 x 15, pull ups 2 x 4 and Free Motion wood chop and shoulder extension.
