Run - 100's

100 meter sprints x 10 22-18 sec

Bike and complex

Bike x 30 min
10 x 30:30
10 x 20:40

Complex
3 sets x 8 reps 1 min rest x 30 lb dbells
Power cleans
Shoulder press
Bent over rows
RDLs

30 min road run

Road run in Akron, Ohio

3 Mile Road Run

25 minutes - Gem Heights Drive

4 Mile Road Run

31 minutes - Gem Heights Drive
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Notes: Groin felt good.

Weights

A. Snatches 95lbs 3 x 5
B1. Pull-ups 3 x 5 with 35lbs
B2. Push-press 3 x 10 95lbs
C. Bent over rows 95lbs 3 x 10

2 mile Run

2 mile road run @ 8 min/mile pace
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Notes:
1st day back after autologous blood injection for right groin/adductors. No exercise since then. Right groin felt okay. Left hip is feeling a little off today.

TRX workout

3 sets x 30 sec each