warming up took forever today. I am incredibly sore from the squats and snatches. but I had to press on to defeat a former SeaLabber again.

roll-stretch-KB warm up- pull ups

10  each side w/24 kg kb alternating arms clean/press/snatch/windmill

6 each side w/32 kg kb alternating arms

max reps each arm @32 Kg KB press (10 on right, 8 on left (did 2 more to “balance” it)

2 min ez rowing

4000m for time (15:15.5)

2 min ez rowing cool down

sauna bb