PU, SU, SQ, PL, TGU, Dips, Brp, Run + Football

Lunchtime

Sprint It, from SEALFit

Baseline:  ROM drills.  Max push-ups, sit-ups and air squats in 2 minutes each.  Max dead hang pull-up to failure
-  Rx'd.  91 push ups;  83 sit ups;  85 squats;  15 pull ups

Work Capacity:
(1) for time 21 – 15 – 9 with 400 meter run between sets:

• Sand Bag Get ups (100#)----> changed to 15-12-9 Turkish get ups, 40#
  
• Pull-ups  

(2) 10 rounds:  10 dips, 10 hand release push-ups, 10 burpees

-  time: total--49:46, (1)--26:45,  (2)--23:00

Durability:  Sprints – 1 x 1,200M (1:15 interval), 2 x 800M (1:00 interval), 3 x 400M (:45 interval), 4 x 200M (:30 interval), 5 x 100M (:15 interval).  Active Stretch or yoga
-  Ran 1.75 miles, easy-moderate pace

Evening
Flag football game
gluteal work

Notes

• Body: Shoulders a bit tired.  Right tibia slightly irritated in a lower location than usual.  Mentally a little tired.
• Workout: Max efforts went well, rest between exercises was minimal, ~1 minute.  Push ups done pausing in the up position as needed.  WC drained me, I ended up slugging through it.  Run went alright, started off a little out of whack, but finished having found my stride. 
• Football: Won, 32-12 I think.  It was a good time.