X3 push

HSN/CL:  50/50 @ 14kg

Gada:

30 reps @ 30 lbs

BW SQ:

50 mins, 20 reps EMOM = 1000 reps 

Run:  3 miles, 09:39/mi

Walk: 1 mile

 X3 pull

Gada: 100 reps @ 30 lbs

Dog walks

 X3 push

HSN/Clean:  50/50 @ 14 kg

Gada:  30 reps

 Run:  3 miles, 09:58/mi

X3 push

Gada swings:  50 reps @ 30 lbs

HSN/Clean:  50L/50R @ 14kg

Stretching and yardio

 X3 pull

Treadmill run:  3 miles, 28:00

Stretching

 X3 push

Stretching

 Run:  12 miles, 10:30/mi

Stretching

 X3 pull

Stretching

 X3 push

Run:  8 miles, 10:10/mi

Stretching

 X3 pull

Shoulder rehab

Stretching

 X3 push

Run:  5 miles, 09:30/mi

 Warmup

Run: 4 miles 09:19/mi

X3 pull

Swings:  100 reps @ 24kg

 X3 push

Stretching

Called the doc and made an appointment for my shoulder on Friday.  Probably will lead to an MRI.

Run: 4 miles 09:45/mi