Warmup

LC:

6 mins @ 2x32kg; 30 reps

Armor building

Stretching

Stationfit 

Warmup

Run:

2 miles in 16:00

Mobility work

Stationfit

Run:

2 miles in 17:00; easy pace

Walk:

1 mile brisk pace

Stretching 

24hrs Fire and EMS.  Engine truck caught fire and burned up the station, last night.  Lungs feel beat up from smoke inhalation.  I feel beat up from no sleep.  Then....

Warmup 

LC:

6 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

Run:

2 miles 15:40; easy pace

Stretching

This wasn't fun.  Brain kept jumping to reasons why I should stop.  32s never felt heavy, but I never felt snappy either.  

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

4 mins @ 2x32kg; 5 rpm

Armor building- mobility

24 hrs of EMS.  No nap due to kiddo and other stuff coming up.

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

Run:

2 miles easy pace

Stretching

Warmup

LC:

9 mins @ 2x32kg; 36 reps

BJJ:

Light drilling and rolling 

Stretching 

Warmup

LC:

8 mins @ 2x32kg; 34 reps

2 mins @ 2x32kg; 12 reps

Run:

2 miles easy pace

Stretching

AM Walk:

2 miles 

Warmup

LC:

8 mins @ 2x32kg; 4 rpm (6 rpm last min) = 34 reps

Run:

2 miles easy pace

Up for 24 hrs on the ambulance, then...

Warmup

LC: 

7 mins @ 2x32kg; 4 rpm 

4 mins @ 2x32kg; 4 rpm

Stretching

Later....

BJJ drilling

AM Run:

2 miles easy pace

Later...

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

Hike:

2 miles w/ baby, easy pace

AM Run:

2 miles easy pace

Later...

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

2 mins @ 2x32kg; 6 rpm

Hike:

2 miles w/ baby, easy pace

Warmup

LC:
8 mins @ 2x32kg; 4 rpm

Stretching