Concept 2 Rower 30min continuous
-7110 meters total
-Avg split 2:06.6

Crawl Ball for 15min. @ SCLA (FUN!)

10min. light jump rope

BB Deadlift 135# x 20
BB Sumo DL 135# x 20
BB RDL 135# x 20

Single Leg KB RDL 24kg. x 10+10 x 2sets
Airbench 2min cumulative (broken into 3 sets...legs fried)

50 alt. TGUs w/16kg. KB (16:20)

KB OH Lockout hold 5min. cumulative time (broken into roughly minute sets)
2x16kg. KBs

Versaclimber Sprints :60/:60 x 3 rounds

Playing with KBs at the Beach

MB Throws, TGUs, KB Throw and catch for 10min.

3 rounds:

-10+10 KB OH Tornadoes (16kg.)
-Bear Crawl 20m
-10+10 C+P (24kg.)
-Crab Walk 20m

10 HSPU
20 Back Ext w/OH Raise (10#)
20 Hanging Knee Raises to Straight Leg
x 2 rounds
15 Bar Dips
15 Back Ext w/OH Raise (10#)
15 Hanging Knee raises to Straight Leg
x 2 rounds

10min. Versaclimber (1000feet)

+ 10000m on Concept 2 Rower (Sprint last 1000m)
total time: 46:23.5 Avg split 2:19

Modified Gym Jones workout...

20 OH squats 45#
Bear crawl 40m
20 Pullups (strict)
30 Low box FSQ 75#
Bear crawl 40m
15 Pullups
40 Low box BSQ 95#
Bear crawl 40m
10 Pullups
50 Low Box BW Squats
Bear crawl 40m
5 pullups

3 rounds:

2min. jump rope
12+12 SLRDL (16kg. KB)
12 Roller Coasters
20 Mountain Climbers (each leg)

Cable Rotations + HLR (12+12+12) x 3 sets

L-Pullups x 10
HSPU x 10
Low Box Pistols x 10ea.

2 rounds x 2min. between

Chins x 15 (broken 12-3/10-3-2)
Pseudo PLanche Pushups x 15 (feet elev on low box)
Russian Leans x 15

2 rounds x 2min. between

Tabletop Rows x 30
Pushups x 30
Back Extensions to Y-raise x 30 (20-10 broken)

1 round only

Comments: only got 4 hours of sleep the night before. Performed ok but needed a lot more rest between sets, felt a bit winded.