Thursday: W11, M1

Training: Full, Circuits

Baseline: using 35lb db
35 x goblet squat
35 x swings
35 x good mornings
10 x tgu

Work:
4 rounds AFAP:
30 x step-ups (2 35lb db's)
30 x military pushups
30 x lunges

3 rounds:
7 x thrusters (35lb db's)
14 x 1 leg RDL (7 each leg, 35lb db's)
14 x bent over row (35lb db's)

2 rounds:
30 x hammer curl (15 each arm, 35lb dbs)
12 x skull crushers (35lb db's)
50 x superman back extensions

Endurance:
7.5 mile run

Durability:
Active Stretch/mobility work on calves, Achilles and ankles

Notes:
Reading: Acts 25-28
Good workout today, took 20 min or so to get my legs loosened up in the run. Hilly course, including 1 mile on hilly trails.