Shitty two mile run on a full stomach-SHIT

2 miles 23 minutes-FUCK

Run the Rut Training

4 mile run walk long run 48:10

Murph

Run 1.08k-6:52 10x4 pull-ups 10x11 pushups 10x17 squats 16:52 Run 1.08k-7:52 Total Time: 32 minutes

Murph

run 1/2 mile 10x3 pullups 10x10 pushups 10x15 squats run 1/2 mile 20 minutes approximately

2:00 situps

Max sit-ups in 2 minutes 58

SEAL

Ran 2 miles pups 20x5 sups 20x5 plus 3x3

Run

Ran to the bridge at western. First run in a week or so after bad back. 10/10 lunges 10 bw squats