10 mile slog in the heat and humidity.

Yeah, humid as F in central tx…

Warmup 10 mins

4 rounds of:
20 ram burpees with 55# ram weight
1000m run
25m heavy sled push 350#
500m row

Stretch

Handstand walk practice

FiA full body

4 mile "run" in 81F with 84% humidity...and it rained on me

Upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

2 sets of 30 pushups

2 sets of 40 sit-ups

2 sets of 1-minute planks

5 miles

6 mile run