The best restoration is SLEEP!
Try it. You might like it.
Training
Run: 3 miles-fast
Cycle: Commute
Stretch/Foam Roll/Mobility for shoulders an hips
Lat Pulldown (Wide): 4x12
Bentover BB Row: 4x6
C/S Row: 4x12
Straight Arm Pulldown: 4x12
Foam Roll the lats
Cable Tricep Pushdown super set w/ Cable Curl: 3x100 non-stop
Cycle: Commute