-AM-
Situps:
50 reps

Stretch

-PM-

Warmup

LC:
6 mins @ 2x28kg; 4 rpm = 24 reps

Run:
1 mile in 06:31

Stretch and done.

Overall not a bad day.  Spent all day at the drill field working extrication scenarios, which means being in full gear and lifting heavy hydraulic tools all day to cut up cars and trucks so that we can rescue "victims".  Lots of heavy lifting and definitely sweated a ton.

LC felt pretty breezy.  Legs are feeling snappy when I want them to and my wind is not really an issue at this pace at all.  Feet were a little sore, probably from being in bunker boots all day followed by this.

Run was tough as it is a hilly mile, basically a bowl (down, up, & back).  Still felt good to turn up the speed though.