100 KB swings (35#), 10 TGUs (25#)

10 kettle bell swings, 35#

1 Turkish get-up (alternate right after 1 set, left after the next), 25#

10 rounds total

20:37

117 ahr

128c

Walk incline program on treadmill 30:00

Night run at Starkey, 2 laps, 31:12

2.93 miles

31:12

149 ahr

444 calories

These Burpees Suck 18:48

10 Pullups
20 Kettlebell swings (53#)
30 Box jumps (24")
40 Pushups
50 Situps
60 Burpees
10 Pullups

18:48
156 ahr
186c

Run 7 miles at Eagle Creek

7.04 miles

1:09:2

159 ahr

1,064c

9:52 pace

Row, run, etc.

500M row

10 pushups

10 russian twists (20# med ball)

5 pull-ups

5 chin-ups

5:00 on treadmill (1 minute each at 5-6-7-8-9 mph)

4 rounds

47:13

158 ahr

475c

Soundtrack: Pink Floyd live at Pompeii, Black Sabbath: Gathered in Their Masses

Walk incline program on treadmill 45:00

45:00

140 ahr

380c

80 Deadlifts, 40 push press

2 x 10 - 95# deadlifts
2 x 10 - 125# deadlifts
2 x 10 - 145# deadlifts
2 x 10 - 175# deadlifts
1 x 5 - 95# push press after every deadlift set (8x5=40 total)

Walk incline program on treadmill 45:00

45:00

119 ahr

286c

100 KB swings (35#), 10 TGUs (25#)

2 sets of 10 kettle bell swings (35#)

2 Turkish get-ups (1 right, 1 left)

5 rounds total