Suffer-o-rama on the schedule but wanted something else so busted out Spinerval 101 and did workout B but since this is a short workout decided to add on Spinerval 4.0 Muscle Breakdown. I was only planning on doing about half of the 4.0 workout but I really love this workout teh speed sprint drills, the short bust of energy. I know Coach Troy is not everyone's cup of tea but I love the simplicity of the workout and I have no doubt I cann get really fit from sticking with the plan.

I know I have to modify the schedule abit come Dec 3 when my training start back up but I think it may just come down to getting rid of the time wasted on social media.