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Warm up: 200m jog, squats, lunges, jumping jacks x 3

5km run
Time: 23:23

Happy with this considering right quad is still pretty tight.

12 turkish get ups
purple, green, grey, red x 3

Nice work 6am!


8km run in 41:03 (5:08 pace)
CrossOver Symmetry
2.5km bike outside.
3 Rounds of: 7 Kettlebell Flyes (12kg/26# per arm) + 2 TGU (28kg/62# 1 per side) + 20 Banded Squats.
2.5km bike outside.

Front Squats 57kg/127# x2x5.
Bench Press 52kg/113# x3x3.
Did 5 sets of 20 Banded Lateral Steps between bench sets.

50 Burpees in 2:39 - probably a PR. :D

CrossOver Symmetry
5km Run
Time: 32:55
Slow, but probably the best a 5k has ever felt for me, so I'm happy with that!

12 Turkish Getups:
4 @ Yellow
2 @ Blue
4 @ Green
2 @ Grey - got one on the right side (PR), but failed on left side.
Decided today I would run with the noon crew :)


5km Run - 23.04

TGU - 1/Side
Greyx2 - got it on my right-hand side but not left

2nd Warmup
Hight to Low Tempo Ring Rows + 10 Squats x3
3 Chinups + 6 Pistols x3

OHS 3RM to 30 - this concludes this weeks Squat Hat Trick
3 PRs: Front Squat @56x3, Back Squat @60x5 (PR for reps), & OHS @30x3!

Clean 3RM to 40 - these sucked tonight LOL I don't know if i was tired or unfocused but they were terrible! Stopped @ 36 - Whatever, I got my squats ;)