Training for today needs to avoid my shoulder ( biceps tendon is cranky) so focus is on 1 arm swings and bike.
1 arm swing with 48kg KB 6 reps OTM for 10 minutes followed by:
.2 miles on bike at 300 watts OTM for 10 minutes.
repeat sequence 2 more times for 60 minutes total work.
Went very well, felt little drop off in power on swings and the accumulative fatigue on the bike was manageable.