Training:

Run:

1 mile (5:47)

6 rounds for time: (15:14)

25 ring dips

50 squats

Chin-ups:

5 x 10 strict

DB Swings: 

120 total (20 regular, 20 left, 20 right, 20 left, 20 right, 20 both, used 35lb db)

Run:

800 m run at slow pace (3:50)

On the minute for 10 minutes: 16 second max effort sprint

800 m run at slow pace (3:47)

Daily Report:

Wake Up: 6:30

Devotion: Streams in the Desert, My Utmost for His Highest

Daily Reading: started the book of Acts
Notes:

• Lack of sleep has affected my body quite a bit. Soreness and headaches have been tough to deal with as of late. 
• Ring dips are a weakness but I was pleased with the workout. ROM on some of the dips in the later rounds was suspect but overall was pleased with my core stability. 
• Sprints were done with a focus on long, fast strides with no heal strike. 
• Calves are a bit sore from the run.