Tuesday

Another normal gym day.  Got there around 230.

Ran 800m for a warm up at 6:42/mi pace, then did 10:00 of stretching.

First:
SealFit Unknown 007
3 Rounds, for time:
Run 800m
25 x 24" Box Jumps
25 Burpee Pull ups

First time trying this.  Ran each of the 800s at 6:42/mi pace.  The first run was easy, the second and third would start off difficult but then the blood would start flowing again and I'd finish the run pretty easily.  Box jumps weren't too bad.  Did the first set in 20/5, the next in 15/10, and the third in 10/10/5.  The burpee pull ups were tough.  Broke all of them into 10/10/5.  Finished in 32:30.

Second:
Random weighted ab stuff.  2 sets of 45lbs weighted sit ups, 2 sets of 25lbs weighted "I don't know what they are called, sortof sit ups but you reach behind your head with the weight?,"  then 100 reps of 2ct flutter kicks with a 45lbs plate on my chest, 100 reps of scissors with a 45lbs plate on my chest, a max rep set of seated V-ups and a max rep set of reverse crunches.

Third:
Shoulder time.  Started with seated dumbbell shoulder press, then a recovery set of balance and agility drills, then shoulder shrugs, another set of balance and recovery drills, and finally the shoulder range of motion wod with 10lbs dumbbells.

Fourth:
Decided I should get some hot tub time in.  Went and did a full stretching routine in the pool, then jumped in the hot tub for 5min.  Quick hop in the regular pool, then went outside on the patio (in 30deg temps with wind) and did a max set of push ups and squats, then back inside into the hot tub for another 5min, another quick jump in the pool, and then back outside for another max set of push ups and squats.  It was rather brisk.