Today:
Angry ride about 15 miles with loud music and sprints
Held a few sprints at 30mphs for about 20 seconds.
I few days ago before Louies passing I did
50 slamballs
50 pushpress
50 swings.
Then the next day was 50 pushpress and 50 slamballs.....really hard!

This above song is for my Louie. Sing it cheer it have a beer with it!