1 mile run intervals, step-ups, burpees, calisthenics

Training:


1 mile run: (5:47)

10 rounds for time: (28 min)
30 step-ups (w/40lb sandbag)
7 thrusters (2 35lb db's)
10 burpees

1 mile run intervals:
3 rounds: 1 mile run, 2 min rest (splits = 5:35, 5:34, 5:25)

10 rounds AFAP:
20 pushups
20 4 count flutter kicks
15 dips
25 squats

Active Stretch: focused on hip flexors and quads


Daily Report:
Wake Up: 5:00 am
Devotion: Streams in the Desert, My Utmost for His Hightest
Daily Reading: Titus
Body: well rested, not sore at all (no surprising as I haven't hit it really hard these past 2 weeks) Weighed in at 188.2 lbs this morning, not sure why the sudden drop in weight.
Notes:

• Heading out of town next week, after that planning on starting my new template. Looking forward to the programming and going to see where it goes.