Monday

Hand is doing much better.  Just to be safe, I still taped up each finger.

Usual 5:00 rowing warm up followed by 10:00 of stretching.

First:
SealFit 120615
4 Rounds, for time:
Run 800m
20 Burpees
20 Dips
20 Pull ups
20 x 4ct Flutterkicks (or 40 each round)

Pretty tough workout, made more so by my stomach not feeling so great.  Think it was something I ate yesterday.  Kept the same good pace on the treadmill for each 800m, I think it came out to 6:42/mile.  Going straight from burpees to dips was tough.  My breathing would be fine after the run, the burpees would destroy it, and then I'd have to just suffer through the dips.  Pull ups went decent enough, and the flutterkicks were easy.  Finished with a 37:16.

Second:
Shoulders.  Did some seated shoulder press with dumbbells.  Some balance drills.  Then shoulder shrugs.  Then more balance drills.  Then finished up with the shoulder range-of-motion workout.

Third:
Wanted to get a little bit more running in, but it was stupidly hot outside and my stomach still felt bad so I opted to use the treadmill.  Sprinted two 800s at 5:31/mile pace with a 3:00 recovery in between.  That about sucked the life out of me.