Not a thing to add. No wisdom, no jokes, nothing. Just what we did today...
Today's Training:
Cycle: Commute
AirDyne: 15 mins Arms only
Dynamic Bench: 10x3
Dynamic OHP: 10x4
DB Fly: 2x50
DB Lateral Raise: 4x10
Push-up: 100 reps in as few sets as possible
C/S Rear Delt Raise: 2x50
Shrugs: 4x10
Cycle: Commute
Run: Sprints; 10x50 yds