Run + DL, PP, BS, Core

Afternoon

@ track
1.5 mile warm-up
2 mile run, moderate pace, 16:44
1 mile cool down

Evening

Battle, from SEALFit

Baseline: ROM Drills. 5 Rounds: 5 x Burpees, 10 x Wall ball sit ups, 200m Run
-  N/A

Work Capacity: For time:

• Run 1 mile ----> N/A
• 50 x Deadlifts (135# / 95#)
• 75 x Push Press (95#/ 65#)
• 100 x Back Squats (95# /65#)
• Run 1 Mile -----> N/A

-  time: 19:44

Durability: 4 Rounds, not timed: 10 x Weighted sit ups (45#), 60 sec Front bridge, 5 x Slashers (35# each side), 10 x Reverse Hyper. Active Stretch or Yoga
-  Rx'd

Notes

• Body: Sore legs, calfs/soleus sore, shoulders tired, abs sore.  Low back sore.  Right tib some pain when I press on it.
• Workout: Went decently well.  Low back started to bother me on DLs and BS.  I think it's still feeling the effects of heavy DLs earlier in the week.
• Run: Felt decent, not perfect.  4.5 miles today brings me up to 11 over the past 2 days.