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Friday
Warmup: 100m job, 20 alt lunges, 10 air squats, 10 alt cossack squats, 10 bird dogs, 10 fire hydrants, 20 alt shoulder tap

Core: Accumulate 3:00 in straight arm plank, 5 burpees for every break

Conditioning 1:
3 rounds - run 200m, 25 pushups
Time 6:29

Conditioning 2:
4 rounds - run 400m, 15 SA thrusters (20)
Time 12:19

15 minutes: Passing


Saturday
Hike at Nature Preserve
resisted downhill
assisted uphill (2 dogs worth)
AMRAP creek swim


Sunday
Sat on my ass and did a puzzle all day - so, mind exercise only.


Monday
Warmup: 2 rounds- butt kickers, high knees, toy soldiers, 10 squats w 2 sec pause, 10 Russian twists

Build: 4 rounds - 0:30 wall sit, 7 left side reverse lunges, 7 right side reverse lunges, 0:15 squat hold at parallel

Conditioning 1: "Annie"
50-40-30-20-10
Double Unders
Sit ups
Time 8:35

Conditioning 2:
10-9-8-7-6-5-4-3-2-1
SA overhead squats
5 half burpees (bottom half) between rounds
Time 7:17