22 hours fasted, 8+ hours deep sleep –
Fixie intervals sprints to stadium. Ramp sprints to upper deck, then:
Sprints up aisle (dual steps), 15 ballistic, elevate foot push-ups, “quick feet” (every step) down same aisle, sprint to next aisle, repeat process for a total of 10 (or thereabouts) rounds. As many ballistic push-ups per set as possible, then fast as possible with drops, then any way possible for a total of 15. Pause as necessary. These got ugly toward the end, with lots of rest-pause b/t groups of reps.
Ballistic lunges down ramps (drop into full lunge, then “single-leg vert” out of the lunge for max height), repeat. Lunge a ramp, recover for a ramp. Approx. 10 total “lunge ramps”.
Fixie intervals home.