Ran 10.5mph for 60 seconds and walk 3.3mphfor 60 seconds for 10 minutes. I always finish on an upswing, increasing the incline and speed so I think I finished at 11+mph and 2.0 incline on the last one. Then I did 1-15 minutes of gentle elliptical, I don’t remember exactly.
bench press: worked up to 315×5 This is my worst showing of late on the bench but given the circumstances it’s fine.
conor press: two plates and a quarter per side x 3 x 15 superset with
weighted pullups: bw (~220) + 25 x 3 x 10
supinated pullup: bw x 10
random scoops press on leg press
back braced hanging abs on stall bars: bw x 30
About two short lengths of Growler push with two hundreds
8 short lengths of Growler push with one hundred, 30 seconds of rest in between, firm
two short trips of rows with 145
one short trip of reverse flies with 45
one short length each way of one arm reverse curls, alternate sides per trip
Basically a ton of random sled work and finished with one set of 30 hanging ab thingies. – NO ab cramps of late.