Notes
Morning bike, medium-low effort level (keep in mind it's hilly)
Then foam rolled
Then,
Planks x 1:00 each
20 knee-strengthening lifts each leg
20 pushups
3 sets of:
20 calf raises with 2 12-lb weights
10 overhead press with 2 12-lb weights
20 straight leg lifts each leg
3 sets of:
10 hex squats with 2 12-lb weights
15 biceps curl, each arm simultaneously
10 single-leg glute bridges each leg
15 full body sit-ups with straight leg lift and 12 lb med ball