Monday: W13, M1

Training:

Evening:
Run 4.2 miles (in Vibrams, easy pace)

Warm Up: (using 35lb db)
75 x goblet squat
25 x swing (both hands)
25 x swing (left hand)
25 x swing (right hand)
75 x good mornings;

Work:
20 min AMRAP: Step-Ups (wearing 40lb pack)

Durability:
2 rounds:
10 x hammer curl to press
25 x 4 count flutter kicks

25 x military pushups
50 x leg levers

Night:
4 mile run (moderate pace, lots of rolling hills)

Notes:
Reading: Mark 1-4
Good workout today. Legs felt great after taking the weekend off.