100 pm- fight- 45 min. remove rear wheel, inspect tire until i find source of slow leak (tinny sliver of metal almost undetectable to the eye), patch two tubes, put bike back together.
400 pm- ride- climb 2000 ft. at mellow pace (bpm <140)
then FST-
30 x 1.5 min. consecutive rounds of
6 x 35# single arm snatch (3 each side)
5 x pull up
10 x pushups
15 x sit ups
(note Gator skin tires are excellent because they rarely puncture... but when they do man they are stubborn)
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