Helped a friend load a bunch of shit onto a moving truck all morning. 

Spent the afternoon hiking.  4 miles there and back.  Steep trails.

Stretching later.

24hrs EMS shift, then....

OAJ:
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm

OAC:
4 mins @ 32kg; 18 rpm

Jog/Walk:
1.5 miles @ brisk pace

Lots of stretching.

24 hrs shift, then....

Warmup

LC:
3 mins @ 2x32kg; 5 rpm = 15 reps (ending HR 148 bpm)
...rest til HR >100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps (HR 156 bpm)
...rest til HR >100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps (HR 161 bpm)

ttl: 9 mins/ 45 reps  (average rest time was about 01:00- 01:30)

Swings:
100/100 @ 24kg

Jog/Walk:
1.5 miles brisk pace

Mobility work, stretching, and rehab.....done

Stationfit

Push-up/Chin-up combo:

20 reps/10 reps; no idea about how many sets throughout the day; maybe 10 or more

Row:

2k in 07:54

Lots of stretching.

OAJ: w/ fixometer
4 mins @ 34kg; 10 rpm = 40 reps
4 mins @ 34kg; 10 rpm = 40 reps
4 mins @ 34kg; 10 rpm = 40 reps


OAC: w/ fixometer
2 mins @ 32kg; 18 rpm = 36 reps
...rest 1 min...
2 mins @ 32kg; 18 rpm = 36 reps
...rest 1 min...
2 mins @ 32kg; 18 rpm = 36 reps

Walk:
1.5 miles brisk pace

Stretching and done.

24 hrs EMS, no sleep....then....

Warmup

LC:
5 mins @ 2x24kg; 6 rpm = 30 reps
5 mins @ 2x24kg; 6 rpm = 30 reps
3 mins @ 2x24kg; 7 rpm = 21 reps

Dips/Ring Rows
4x 5/10

Jog/Walk:
1.25 miles easy pace

Stretched and done.

OAJ: w/ fixometer
4 mins @ 34kg; 8 rpm = 32 reps
4 mins @ 34kg; 8 rpm = 32 reps
4 mins @ 34kg; 8 rpm = 32 reps

OAC: w/ fixometer
4 mins @ 32kg; 16 rpm = 64 reps
2 mins @ 32kg; 18 rpm = 36 reps

Jog:
1.5 miles brisk pace

Stretching and done.

24 hrs of work, then....

Warmup

LC:
4 mins @ 2x32kg; 5 rpm = 20 reps
4 mins @ 2x28kg; 5 rpm = 20 reps

Stretched and done.

Fixed gear road cycle:
25 miles; 15 mph avg

Stretched and done.

Warmup

SN:
10 mins @ 12kg; 18 rpm = 180 reps with fixometer

Upper body Armor Work:
Dips, Rows, band stretching, bridges

JSQ:
50 reps @ 185 lbs

Walk:
1.5 miles with 50 lbs vest, brisk pace

24 hrs ambulance, then....

Warmup

LC:
6 mins @ 2x28kg; 4 rpm (6 reps last min)= 26 reps
6 mins @ 2x24kg; 6 rpm = 30 reps

SSLC:
4 mins @ 32kg; 8 rpm (fixometer)

Walk:
1.5 miles brisk pace

Stretching and done.

Warmup

KB Work:
54 mins @ 12kg; with fixometer

Weighted vest walk:
2 miles brisk pace w/ 10 lbs vest

Stretching and done.

24 hrs EMS, then.....

Warmup

LC:
7 mins @ 2x24kg; 6 rpm = 42 reps
4 mins @ 2x28kg; 5 rpm = 20 reps

Jerks:
20 reps @ 2x32kg

Walk:
1.5 miles @ brisk pace

Stretched and done.

Warmup

LC:
4 mins @ 2x24kg; 6 rpm

SN:
10 mins @ 12kg; 16 rpm w/ mask = 160 reps

Armor building and stretching

.

24 hrs EMS, then....

Warmup

LC:
6 mins @ 2x24kg; 6 rpm = 36 reps

Jerks:
30 reps @ 2x28kg; untimed

Run:
1.5 miles in 15 mins

Stretched and done.

Warmup

SN:
10 mins @ 12kg; 16 rpm = 160 reps  (HR 142 bpm)

Ring Row/Planche Dip:
8 sets of 10/3

Weighted walk:
2 miles brisk pace w/10 lbs pack

Stretch and mobility

Warmup

LC:
5 mins @ 2x24kg; 7 rpm (9 rpm last minute) = 37 reps
4 mins @ 2x24kg; 6 rpm = 24 reps

Jerks:
2 mins @ 2x28kg; 10 rpm; fixometer

BW SQ:
100 reps as a cooldown; slow pace and focus on some good stretching in bottom position.