Upper Body Strength, therapy, LSD run, LSD swim, calisthenics

1000

Upper Body
• Lat pull downs 3 x 10 #160, 1 x 8 #170
• Bench press 3 x 5 #135, 1 x 3 #140
• Inclined DB curl 3 x 10 #15 DBs
• Shoulder press 3 x 10 #75, 1 x 8 #80
• Seated rows 3 x 15 #90
• Deltoid Medball raise 3 x 10 #20

1500
Therapy
• Dynamic warm up
• bike 1 mile
• foam roll lats and back
• Total of: 200 wrist touches
• Push ups total: 80
• internal rotation 2 x 30
• external rotation 2 x 30
• Ws with band 2 x 30
• Reverse Ws with band 2 x 30
• And a couple other exercises

1700
Run - LSD
4 miles

Swim - LSD
1,000 meters - with fins

After swimming my ankles were a little sore.

Calisthenics
• Pull ups 5 x 8
• HSPU 3 x 3

Notes: felt pretty good today, legs were a little tight this morning but worked it out throughout the day.
Sleep - 8 hours

HOOYAH
Drew