Baseline:
3 mile run
3 rounds:
5 x pull-up
10 x push-up
15 x squat
Workout: ICT
40 x snatch @ 20kg (20/20)
100 x squats
49 x snatch @ 20kg (20/20)
Durability:
50 x leg levers
50 x superman back extensions
50 x glute hip raises
Joint mobility
Later in the PM:
Joint mobility
Contrast shower
Notes:
Weight: 203#
Nutrition: very minimal during day, big dinner
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