Started the upper day with some moving.
15-second static push while bracing, ten push-ups, jog and throw med balls. Weights were 40, 40, 50, and 60 pounds.
Seated overhead press with a tsunami bar and some weight hanging with bands added for more movement. This was done as a cluster with eight reps.
Side lateral raises with a ten hung from a band exploding up, holding at the top and slowly lower- these sucked.
Superset tri's by doing 12 reps of pushdowns on the assisted pull-up machine, and sets of 15 kickbacks- for a seven-minute cluster.
We finished with a cluster of band pull aparts.
Also later that day we biked just shy of 15 miles in the heat- I was spent. All in all my work capacity is getting better each week; I'm feeling good.