Light calendar — a build-the-business day. One real email to clear (the VCO review), and a back-safe Strength B + intervals session waiting at the gym. Week 2 Rebuild · 46 days to City to Surf.
Only fixed item — an open day. Best use of the white space: push DayCourt’s contract + NDA forward (your #1 income priority).
Week 2 · Rebuild · Strength B (back-safe) + 4×4 intervals. Off the road today — intervals on a low-impact machine. Full session in the WOD tab.
Everything else overnight was newsletters, job alerts and marketing — nothing else needs you.
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Wednesday 24 Jun · Week 2 Rebuild · Strength B + 4×4 intervals
Warm-up (~10min): 5min easy row/bike (HR <130); glute bridges 2×12, cat-camel 2×10, hip-flexor + leg swings, 2×10 bodyweight hip-hinge.
Conditioning — 4×4min intervals (rower/ski-erg/bike): 4min hard HR 155–163 (Z4) / 4min easy HR <130, ×4 (~32min). Off the treadmill this week.
Cool-down (~8min): 5min easy spin/row HR <120; child’s pose, cat-camel, hip-flexor stretch; sauna optional.
Caution: back-safe day. If the back’s talking, drop RDL load and swap farmers carry for a single-side suitcase carry. No heavy spinal loading.
Z2 base, low-impact — 45–55min on a different machine (elliptical/bike/rower), HR 122–140, + mobility + sauna.
Weights logging coming soon.