12/3 Ride 70min
PM 2 x 20 deck squats
Pistols 10kg 3 x 5
Agility band sprints 3 x 10
Box Jumps 1 x 30, 2 x 10kg 1 x 20, 2 x 12kg 2 x 20.
Step-ups 2 x 20kg 2 x 20es
wasn't sure how the shoulder was going to hold up with the jarring from the box jumps, but it was fine.

14/3 Short hard Interval session on the trainer 45min