Bridge press/KB row:  4x15 @ 3x16kg

Arm work

Swings:  50 reps @ 2x24kg

~~~~~~~~~~

 Run:  2 miles, 09:18/mi

Core work

 Warmup

Trx push/pull:  3x25

Arm work

Swings:  50 reps @ 2x24kg

Dog walk:  1.5 miles 

KB bridge press/row: 4x15

Arm work

 Dog walk:  1 mile

 Warmup

Band SQ:  2x25

Goblet Lunge:  30/30 @ 12kg

Band Press:  2x10

KB press:  3x12 @ 12kg

Dog Walk:  1 mile

Yesterday…

Run:  2 miles, 09:02/ mi

Core work

 Warmup

Push-ups:  3x20

KB row:  3x12 @ 2x22kg

Swings:  100 @ 24kg

Arm work

Stretching

Dog walk:  1 mile 

 Warmup

HSN:  10 mins @ 12kg; 13 rpm

BJJ:  1 hr combative drills & 40 mins of sparring

 Warmup

Swing:  50 reps @ 2x22kg

Trx push/pull:  3x25

Arm work

Dog walk:  1.2 miles

Finish decking the back deck.

 Warmup

Band press:  2x20

KB press:  20/20 @ 12kg

Band SQ:  20 reps

KB lunge:  2x20 @ 12kg

 Warmup

Run:  2 miles, 08:53/mi

Lots of stretching

 Warmup

Trx Push/pull:  3x25

Arm work

Swings:  100 reps @ 24kg

Stretching

Dog walk:  1.2 miles 

Warmup

2 mile run

Core work

 Warmup

Trx Push/pull:  3x25

Arm work

Swings:  100 reps @ 24kg

Stretching

Dog walk:  1 mile

 Up all night coughing.

Warmup

KB Press:

3x20 @ 12kg

KB Lunge: 

2x25

Band FSQ:

2x25

Dog walk:  1.5 miles 

Stretching

 Warmup

Run:  2 miles; 10:30/mi

Core work

Slow pace due to recovering from sinus infection or flu.  Breathing is ragged and legs feel heavy.

 Yesterday:

Trx push-ups:  3x20

Trx rows:  3x20

Swings:  100 @ 24kg

Arm work

Dog walk:  1 mile

Backing off the heavier swings for the time being.  Just wanting to get back to building good reps and let the shoulder and knee heal.

 Sinus infection and the kiddo has the flu.  Fun times.

Warmup

HSN:  6 mins @ 8kg; 16 rpm

Core work

Dog walk:  1.5 miles

Something easy since the breathing is touchy.  Avoiding BJJ just in case I have what the boy has.