Thursday

Upper body was definitely sore from yesterday's ruck march.  Also, I have a small blister on the ball of my left foot, and a small abrasion on top of a toe on my right foot.  Hopefully those will be gone by Saturday.

Got to the gym around 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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2 Rounds:
2min max rep push ups
2min max rep sit ups
2min max rep 2ct flutterkicks
2min max rep squats

First time trying this one.  Thought it would be a little easier on my legs, since I want them to be fresh for Saturday's race.  Pretty simple.  Just went max effort for 2min.  I did 85/70 for push ups, 96/75 for sit ups, 110/104 for flutterkicks, and 76/76 for squats.

Second:
Did a few sets of random ab stuff.  Reverse crunches, leg levers, side bends, and scissors.

Third:
Weighted exercises.  Pull ups first. Did 5 rounds of 5 reps holding a 50lbs dumbbell between my ankles.  Then went to the dip bar, same thing, 5 rounds of 5 reps with 50lbs of plates hanging from my waist.

Fourth:
I did one round of the runner's core workout.

Fifth:
Still wanted a little run, preferably with some speed.  So I headed upstairs to the treadmill.  Ran 2x400m averaging 5:17/mi pace, then another 2x400m averaging 5:04/mi pace.  Rested for 1:30 between intervals.