Yesterday...

5mile run from Nopa through GG Park to OCean Beach + 30min. of Bear Crawling and Inchworming on the boardwalk. 1 hour to get to beach. Started running back and got some serious cramps and almost bonked. Could be upper respiratory stuff and also was stupid and didn't bring water and nourishment.

Today...

5 rounds of 10 neutral chin ups/20 pushups/30 Free crunches
100 miniband sidesteps

Sitting Military Press w/Strap 22.5sx12/50sx12sx2sets
superset with BW Pullups 3x12 (last two sets broken)

Lateral Lunge 45x12+12/65x12+12
superset w/HLR 2x12

Slideboard Intervals 5 rounds x :60/:60

20 min speed ladder work w/minibands (tough!)

10-15-20 rep sets of KB snatches each arm (16kg.)

2x100 rep sets of crunches
1x100 reps of supermans

Playing around with Pullups

Pullup ladder 1-2-3-4-5-4-3-2-1
Around the world pullup 3+3
L-Chin ups 4x6reps

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