Sunday: Day 19

Endurance:
90 min run

Warm up:
1500 m row @ easy pace
Joint Mobility

Primary Movements:
Goblet squat: 2 x 5 x 90# db
1 Arm Press: 3 x 3 x 60# db
Swings: 1 x 30 x 60#
Pull-ups: 6 x 5 (strict)

Durability:
250 m swim (CCS)
15 x OHS, trunk twists
Assisted pistol practice
Joint mobility

10 min hot tub
5 min sauna
5 min steam room

Comments:
Legs felt great on long run. Big refeed post workout.