Day 12 and the close of another work week. Still maintaining my routine though I felt like I slept through my first round of w/o and wasn't quite in it until I got a few sips of coffee down.
10min core strength
10min Barre (lower body)
20min Glutes and Legs
45min Intervals run (6x5min @ Tempo, 1min recovery)
10min Cool down

1200m run

Warmup

Strength: 5 rounds of:
Max unbroken handstand push-ups
8R/L dumbell rows, 3 second descent

21-15-9
Sumo deadlift high pulls @75
Ring dips
Then
15-12-9
Power cleans @75
Push press @75
In and outs (both ways =1)

Stretch

2500-yard swim at 24 Hour Fitness

Friday full body lift routine

10k on C2 rower