Training schedule still messed up so I decided to do a couple random
exercises with interval training on the treadmill.

Elliptical 15 mins

10 thrust ups ( push up off a barbell so hard you lift off ) into 140%
body wieght pullups x 6. 3 sets

Ball pike, crunch left right side plank 10ea, 3 sets

Seated wide grip rows 10x4

Cable crunches 10x4

Sprint / walk 35 mins

Sauna 15 mins

Aaron