pt 1

EMOM deadlifts -- start at 50-60# 1rm, build #20 per set -- tough single
185-385 (405F and tweaked back; FML)

rest 2 min

90 sec max burpees -- 8 ft target
for reps: 28 (yuck)

rest 2 mi

60 sec max meters rowing

rest 2 min

30 sec bike sprint

rest 6 hours

pt 2:

swim 100m free warmup

dive in
swim 25m free
rest 1 min x 5

standing in water, exhale and swim as far as possible
rest 1 min x 5
15m, 20m, 21m, 25m, 25m

tread water w/ hands above water
accumulate 5 min
complete.

daily report

• body: tweaked back -- very sore and painful to walk. not severe, but very painful.
• mind: long day. can't wait for the weekend.
• spirit: thomas pynchon is a god.
• m/s/f: 7/8/7