Monday

Little bit of a screwy schedule today.  I was running around all morning dropping off paperwork for a job.  Ended up getting to the gym a little later than usual, somewhere around 2:00.

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

First:
Unknown 003
21-15-9 reps:
Pull ups
Burpees

First time trying this one.  It was called "Body Weight Fran," since it sortof resembled a popular Crossfit wod called "Fran."  Did all 3 sets of pull ups unbroken, pretty happy about that.  Had to break the burpees up a bit.  I think it was something like 16/6, 10/5, and then 9.  Out of breath, but not a whole lot of muscular soreness afterwards.  Finished in 4:10

Second:
Abs.  While on my back, I held a 45lbs plate over me, then did 5 rounds of 50 flutter kicks and 5 rounds of 50 scissors.

Third:
Things got a little wonky here.  Started with shoulder shrugs (which felt really good again), then a set of balance and agility drills.  Just as I was finishing those, Padawan Josh walks in.  So we chat for a few minutes, and he asks me to time him on the wod I did earlier, but he needed a few minutes to get ready.  So I did a max set of decline sit ups, then a max set of seated V-ups, then the shoulder range of motion wod.  He finally comes out, I time him while he does the wod.  Give him a few minutes to recover, then he joins me for the rest of my schedule.

Finished up with seated dumbbell shoulder press.

Fourth:
Headed upstairs with Padawan Josh to the treadmills because I wanted to do those hill repeats again.  Ended up doing 3 rounds of:
Run 800m, 5.0 incline, speed 7.0
10 squat jumps
20 calf raises
10 squat jumps

Then a 4th round:
Run 800m, 5.0 incline, started with speed 7.5, then bumped to 8.0 at halfway point
10 squat jumps
20 calf raises
10 squat jumps

Felt great again.  I think the next time I do these, I'll start with speed 7.5 or 8.0.  It still felt decently manageable.  May try seeing what higher inclines feel like.