Warmup

Walk:  1.5 miles

Tyson push-up: 5x20

SQ:  5x20

Chins:  5x5

Stretching

 Going back to a protein shake 2x a day then a healthy meal for the week.  Trying to get right before a beach trip and see if some digestion issues clear up.

Taking the week off from running.  Feet & ankles are aching for some reason.

Warmup

HSN:  10 mins @ 23kg; 10 rpm

Bridge press:  5x10 @ 2x23kg

Row:  5x10 @ 2x23kg

Arm work

Stretching 

Walk:  1.5 miles

Sq press:  5x5 @ 2x23kg

SB Clean:  8x2 @ 150 lbs

 Run:  4 miles

 Warmup

Floor press:  3x5/5 @ 28kg

Push-ups:  3x25 reps

SQ:  3x25

Chins:  10x2

 Run:  5 miles 

 Warmup

Walk:  1.5 miles 

LCPP:  15 mins @ 23kg; 7 rpm

Hack SQ:  5x10 @ 12kg

Rows:  3x10/10 @ 28kg

Arm work

Chins: 10 reps

 SQ Press:  6x5 @ 2x22kg @ 23kg

Chins:  10x2

Walk:  1.5 miles

 Run:  4 miles

Stretching

 Monday-

LCCP:  15 mins @ 23kg; 7 rpm

Walk:  1.5 miles

Stretching 

-Tue-

Run:  6 miles

-Wed-

Push-up:  4x25

Hack SQ: 2x25 @ 12kg

Bethak: 2x25

Chins:  5x5 in 3 mins

 Run: 5 miles

Walking:  1.5 miles

Push-ups:  4x25

Rows:  4x15/15 @ 23kg

2HSwings:  50 reps @ 36kg

Stretching

 Run:  5 miles

Warmup

LCPP:  10 mins @ 23kg; 8rpm

OA Floor Press:  3x5 @ 28kg

Chins:  18, 12, 8

Run:  2 miles

Sandbag clean and shoulder:

 20 mins 2 reps/1 reps, EMOM