1 hr 30 min.

30 min.:
Very easy high cadence spin w/energy system openers (targeting each energy system for brief interval):
-1 min. standing high cadence climbing at tempo HR/power
-1 min. seated high rpm climbing at LT HR/power
-1 5-second all-out acceleration

15 min.:
Dynamic warm up and muscle activation exercises.

THEN:
Deadliest Catch six way:
-5 x lateral rotation/throw both sides
-10 x chest pass
-10 x overhead pass
-5 x sumo fling
-5 x backwards sumo fling
-10 x lateral cross-body throw both sides

THEN:
110 push-ups, 55 pull-ups
Sets:
-30 push-ups/10 towel pull-ups
-20 push-ups/10 towel pull-ups
-10 push-ups/10 pull-ups
-20 push-ups/10 pull-ups
-10 T pushups/10 pull-ups
-10 1-footed pushups L/5 pull-ups
-10 1-footed pushups R

THEN:
-returned to HQ, blinky lights ablaze.

Feeling running sprints from yesterday.

Drill it.