Friday

Woke up feeling alright.  Nothing overly sore.

Got to the gym a little earlier at 1:30 and met up with Padawan Josh.

5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
SealFit Oreo
AMRAP in 30min:
5 Pull ups
10 Burpees
15 Squat Jumps

First time trying this.  Pretty difficult just because of how long it is.  And when you consider that every burpee has a squat jump in it, that means you're doing 25 squat jumps per round.  Obviously that would be where we had the most issues.  Got through 7 or 8 rounds before I started having to break the squat jumps up into 10/5.  Took until 10 or 11 rounds before I had to break up the burpees into 6/4.  And I did every round of pull ups unbroken.  Finished with 16 total rounds.  Which totaled 80 pull ups, 160 burpees, and 240 squat jumps.

Second:
Abs.  Padawan Josh opted to do Tabata over just sets, so we did Tabata flutterkicks first, recovered for a few minutes, then did Tabata reverse crunches.

Third:
Padawan Josh needed to head to work soon so I rearranged the schedule to have us running next.  Headed up to the treadmills.  He hadn't run sprint intervals in a long time, so to test we ran 400m on speed 10.  It was easy for me, and he probably should have stayed on 10, but said he could bump it up faster.  So we ended up running 6 more 400s.  He stayed on 11 for the rest.  I did 11 for the first two, then 11.5 for the next 2, then 12 for the final 2 reps.

Fourth:
He took off for work.  I got the weight belt from the front desk and hung a 45lbs plate from it.  Then did 5 rounds of max rep dead hang pull ups followed by max rep dips.