The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running, overhead lunges, and situps.
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pause squats to 35

WOD AMRAP 20
400 m run
20 OHL (10)
10 situps.

4 rounds plus one 200 m run in a little bit of OT. Party of one today at 11 a.m. Suffering all by myself! :) Thanks Jodi for great coaching.
1PM: Hot Tub/Stretch. Warmup. Deadlift 150/331x1 + 130/287x2x2. 7PM: 2km Row in 8:40.9 Crazy day so just hopped on the rower. I typically only do one 500m Row per year but wanted to do something quick-ish and not too hard. ha! Stupid machine!
2PM: squat 240(529)x1, 800m jog, 400m x 4 (1:09 top), 200m x 6 (0:30-0:33), 400m jog, 75 minute easy solo ride (avg 30kph). Running is slowly coming back … had more in the tank on the 1:09 but quad was tight and didn’t want to push too hard.
CFWU
Deadlifts to 77kg x 5
WOD AMRAP 20
400 m run
20 OHL (10)
10 situps.
5 rounds + Run