Back now at 90%
Morning:
Ride bike 30 minutes with 6×30 second hard efforts and 4 minute recoveries
Afternoon:
Modified strength workout as:
5 rounds of 100m Vasatrainer –> 10 Ab Wheel Rollouts
5 rounds of 3×30 second efforts on bike –> 6 Double Dumbbell Squats –> 10 Horizontal Pullups (triple superset, basically)
5 rounds of lateral band side walks –> reverse hyperextensions –> super slow pushups