Yesterday did some barbell lifting at the station for kicks.  Worked up to an easy 3 reps @ 345 on deadlift and played some on bench.  Felt good.

24 hrs EMS, then....

Weight in:  171 lbs (for those who care)

-AM-
2.5 mile hike w/ pups

-PM-
Warmup

OALC: (switch on the min)
8 mins @ 36kg; 8 rpm  = 64 reps (ending HR 156 bpm)

Run:
2 miles in 14:40

Stretching

BJJ later.....