Band SQ:  2x25

Push-ups:  2x26

Banded Tricep work

 Run:  3 miles in 30 mins

 Warmup

SN:  5x10/10 @ 32kg

Pushups:  3x20

No pulling movement this week due to some brachial pain.

 HSN:  10 mins @ 22kg; 12 rpm

Stretching

 Run:  2 miles in 17:45

 CL-SQ-P:  5x2 @ 2x32kg

Band pullaparts:  4x25

Tricep band work

 Run:  3 miles sub 30’

 SN:  10x5/5 @ 32kg

Push-ups:  3x20

Pull-ups:  5x5

Curls:  3x12/12 @ 2x35 lbs

 SN:  12 mins @ 22kg; switch every 2 mins; 12 rpm

Curl and Press:  5x5 @ 2x35 lbs

 Run:  2 miles; 17:23

 SB SQ:  6x6 @ 150 lbs

C&P:  5x3 @ 2x28kg

Rows:  3x12/12 @ 36kg

Tricep work 

 Run:  3 miles, 27 mins

SN:  7x 5/5 @ 32kg

Push-up:   3x20

Chins:  5x5

Curls:  3x12/12 @ 2x35 lbs

Stretching 

 SN:  6 mins @ 22kg; 12 rpm (1 hand sw)

Curl & Press:  10x5 @ 2x35 lbs

B-SQ:  50/50

 Run:  2 miles in 17:45

 Sandbag SQ:  6x6 @ 150 lbs

Row:  3x12/12 @ 36kg

Tricep work

 Walk:  3.5 miles

 SN:  11 reps EMOM 10 mins @ 28kg

Dips:  3x8

Typewriter Chins:  3x3 slow

Curls:  3x10/10

Not feeling 100%.  Possibly the flu shot I got yesterday.  

 SN:  12 mins @ 16kg; 16 rpm

Curl & Press:  10x5 @ 2x35 lbs

B-SQ:  50/50