Spring, sort of.

2:00 pm
Warmed up with a 5 minute bike ride to the trailhead.
After that I ran trails for 1 hour 5 minutes. Route and elevation profile HERE.
Cooled down with an easy bike ride to the gym.
6:00 pm
Warmed up with 500 meter row, then 2 rounds of 10 lunges and 10 squats.
Then:
5 rounds for time
800 meter run
10 overhead squats @95#
20 ring dips
(31:25) **used smallest band for the dips on the last two rounds**