Monday

Shoulders and upper back were a little sore this morning.  More than likely from the shoulder work out yesterday.  Legs felt good though.  Got to the gym around the usual time, something like 1:45.

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

First:

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4 Rounds, for time:

50 Squats

5 Muscle ups

First time trying this one.  Figured I could do the muscle ups unbroken, but I knew I'd have to break up the squats.  Started with 40/10, then 30/20, then 25/13/12, then the last one was crap, something like 20/10/8/6/6.  Elbow felt good the whole way through the muscle ups though.  Finished in 6:43.

Second:

Did the runner's core wod.  Planks are getting easier I think.

Third:

Flat dumbbell benchpress.  Started with 80lbs DBs, then bumped to 90, then 100.  Tried with 105 and got stuck halfway.  Then dropped back down to 80 for a burn out set.

Fourth:

Changed into my VFF and headed over to the soccer fields for a barefoot work out.  Ran on the grass about 1.5mi then did a series of barefoot running form drills.