Adarq.org

I did idk how many rounds.
Round 1 was 7.5mph
the rest until 1 mile mark was 7.0, then i went to 7.2-7.3-.4-.5

Felt good

Walked for a few miles (also walked awhile before run)

Did some cleans and snatching.

Squats up to 315x1 (easy)
Oh press up to 155x3
Rdl up to 225x8
Bent over row up to 155x8
Bench up to 225x5

Walk

Later ill do something with kbs and bw stuff

Long walk with machines for body part splits

2 something mile run with about a mile walk

Tabata 13 rounds of wallballs and push ups

Super hot in the pool room and went til I felt sick.

Next time will just do 10 on 10 rest. 

Shoulders and chest scorch like a dragons breath.  Figured I'd go old school with it, they burn like hell.

Going to cook up some eggs and relax before work.

I also accepted another job that sounds manual labor as fuck and also they have a gym.  Mon thru thursdays starting in April i will be just working out after work, Fridays thru Sunday will be at my normal gym or gym at my current job.

So my stride is a bit longer than what a pedometer  thinks it is.  I did multiple laps on the short track and kept getting about 113/114 steps and then used a gps walker app to see what it is and each lap is .06 so it's anywhere from 1 to 1.08 miles for 18 laps.

Idk where I left off so yesterday I did a 30 minute jog and today I did a 30 minute bike session.

Tomorrow will be a bro/xfit day

Clean with Catch bar to 135x3
Power hang clean 155/65/85/205

OH squat to Hang snatch from bar to 135(triples up to 115)

Lat pulldowns with 4-3-4 tempox5 sets

In the pool room thinking 50-40-30-20-10

Wallballs-burpee-push up-sit up- jumping jax
Progressively get easier, I usually do the hard shit with the lower reps