"Angie," Run, PL, PU, SU, SQ

Lunchtime

Slick, from SEALFit

Baseline: ROM drills. Bar Bell Complex 75 – 105# with burpee chaser

-  75#, 95#

Work Capacity: slick run with Angie (scaled runs down to 1/2 mile):

• 100 Pull-ups, run 1/2 mile
• 100 Push-ups, run 1/2 mile
• 100 Sit-ups, run 1/2 mile
• 100 Air Squats, run 1/2 mile

 -  time: 30:21 (7:16,  3:38,  2:56,  3:18, runs each about 4 mins)

Durability: plank hold 3 x 2 minutes (front, sides). Active Stretch or Yoga

-  Rx'd, done in evening

Notes

• Body: Sore hams, upper back and traps, and lats.  Neck a bit sore from neck bridges last night, feels like a slight pull.
• Workout: Felt pretty decent.  All PT efforts need to be faster, although I was pleased with the squats.