Tuesday

Another screwy week since I'm in job training again from Monday through Thursday.  Thankfully the schedule called for Tuesday and Wednesday to be 0500 to 1300, so I had the afternoons off.  Took advantage and got to the gym a little later than usual around 1500.

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

First:
SealFit 131115
AMRAP in 30min (As many rounds as possible in 30min)
Run 400m
30m Bear crawl
20 Sit ups
10 Dips

First time trying this.  I estimated a 15m stretch of floor for the down-and-back bear crawl.  Kept the treadmill at a constant 6:30/mi pace.  Did every round unbroken although the dips at the end started to get unpleasant.  Finished with 6 full rounds completed plus the 400m run and 30m bear crawl of the 7th round.

Second:
Some random ab stuff.  Flutter kicks, scissors, reverse crunches, crunches, leg levers.

Third:
Realized it was getting late and I'd have to get up early again so I headed upstairs to do one last 400m run (to make it an even 8x400 for the day).  Did it at 4:52/mi pace.  Then headed downstairs and did a max rep set of muscle ups.