Didn't realize but we had night drill last night.  2 hrs of stumbling around inside a concrete building, in full gear, practicing suppression and rescue (masked blacked out carrying 170 lbs dummy) tactics.  Knees are chewed up from crawling so much on the concrete floors as well as an assortment of scrapes and dings from random shit.    All of that PLUS riding the ambulance the whole shift....on Friday the 13th.

Today...........

Warmup

LC:
6 mins @ 2x32kg; 4 rpm = 24 reps

Ring Dips:
2x10 @ bw

Half SQ:
30 reps @ 185 lbs

Stretched and done.