Massage and sprints

I got a nice massage today, my shoulders and back got a work over and they needed that.
Felt great when i cycled home after it.
When i came back home i shift to running gear and took the bike down to the beach for some sprints.

15 30second of Sprints with 40seconds of rest between an my VFF.

Then when i came home it was time for Brettzells first the original then the 2.0
10 minutes of Indianclub practice one arm tall kneeling for start, then some one arm standing.

It was a nice one today.