Surf HIIT + Bike to work

Squat block: as the class prescribes, unchanged

Pull block: single-arm DB row 3x10/side (25-35lb to start, +5lb once 3x10 feels like 2-3 reps in reserve for 2 sessions running), face pull 3x15, prone Y raise 2x12 (no load, 2.5lb max)

Bike commute — 20 min

Bike commute — 20 min (~5:00-5:20pm)