Boot camp class

10k run. North breeze felt nice

Morning:

Warmup

Workout: 32 minutes of one minute stations, 4x8 rounds
1: max dual front rack KB Alt lunges 1 min. 2x25# KB
2: max strict pull-ups or push-ups 1 minute (alternate)
3: 200m run
4: rest 1 min

Core: 4 rounds:
Plank hold 60seconds
Rest 20 seconds
Flutter kick 40 seconds then right into next round

Stretch

Added: leg was done in at afternoon phys therapy. They finally just about broke my ability to complete the exercises they wanted. I had to stop and rest quite a bit.

6-mile run

Finally hit 315 for 5 on squats today.

Track night...800 warm-up and cool down.
2 x 800 @ 10k pace
Then 3 sets of this:
600 @ 5k+200 recovery
400 @ 5k
300 @ 3k+100 rec
200 @ 3k+200 rec
Pretty nice evening for mid August.