Tuesday: Bike ride from home, out and back in 1:02 and change. Averaged 17.9 and good power 60m NP 202 watts.

Wednesday: BodyPump was good.
Squat track: 25kg, felt like a could have gone heavier.
Chest track: 25kg, felt good until the last set then battled.
Back/glutes/hams: 25 kg, tough track. CnP reps didn't have the row to break things up.
Tricep track:17kg, very, very hard.
Bicep track:15kg, hard.
Lunge track:Hard but improving
Shoulder track: Ouch. Push ups on the bar. Overheads were hard by now.(20kg)
Ab track: meh, tired by now
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Thursday
Kettlebells then spin.

5 x 30 2H swings with a 24kg bell, 30 second rest interval.

Using 16kg doubles, 3 rounds of:
5 clean and press
25 2H swings
5 clean and press
5 front squats
25 2H swings
5 snatch
5 clean and press

again with doubles...
6/7/8/9/10 thrusters

2 rounds walk (20kg overhead)/kb burpees