Strength (PD) 1:15:00 
5min AF, foam roll, 2x10 SD, 2x15 AS, 2x20 GHD sit-up, 2x10 GHR, 2x10 push-up.
3x10 narrow-ish grip OHS 35#
3x10 deficit DL 85#
5x5 off-box RDL 53#
5 rounds of: 5x GS 36#, 30m prowler sprint 115#, rest.
3 rounds of: 20x GHD sit-up, 10x push-up.
a recovery/structural sesh. did the prowler sprints in the parking lot so could really get it moving. switching back to 2x a week pretty soon since racing is about to begin! hold on to your hats.