Had a rest day yesterday, so . . .
regular warm up followed by
4 rounds for time of:
400 meter run
30 pound Overhead squat, 15 reps
time of 12:55
followed by pull up progression step 9, week 1: 5,4,3,3,3
followed by a 2.25 mile ruck run with 3 liters of water and 4 brick (30 pounds) I was dragging so I adjusted my interval to 2 min walk and 3 min run and ended up with a 12:37 pace and the feeling that I could have done more. Next time up it to at least a 2 min walk to 3:30 run, or perhaps go back to 1:30 walk to 3:30 run, we’ll see