AM 10 sets: 500m row @2:00.0-2:00.9/500m  2:00 walk rest (10:00 between sets 5 & 6) PM 3 rounds for movement quality: 15m handsta...

A. Squat clean, 12x1 waveload @155-165-175; begin a rep every :60 B1. Front squat, 3-3-3, 40x1; :90 rest B2. Strict pull ups, 3x5-10 unwei...

Long, unplugged hike 60 min complete @Ault park with Team Good Times 

OFF for weightlifting meet 

A. Squat snatch, accumulate 5 reps @125, 3 reps @135, and 1 rep @145; rest as needed B. Back squat, 2-2-2-2 all tough, 40x1; 2:30 rest C. ...

5:00 swim easy + 18 sets: 25m swim :30 rest (2:00 rest between sets 6&7 and 12&13) + 5:00 swim easy DNS It has been a ver...

AM 30:00 assault bike @Z1 PM 3 sets not for time: 10m forward bear crawl 10m backward bear crawl -both movements slow and controlled ...