4 miles

Back from Italy. Many miles walked, much wine and gelato consumed.

Warmup: 3 rounds
Row 250m
Jog 100m
10 air squats

Workout: 40 min 10x4x1min intervals
1. Row 12 calories
2. Run 200m
3. 20 (or as close as possible) wall ball shots 14# to 10'
4. Rest

Stretch

Added a bonus 8000m on air bike

50 minutes of 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

3 sets of 30 pushups

3 sets of 40 sit-ups

6 mile run.

Just got back from Utah seeing the Mighty 5 national parks.

20 miles on the gravel bike.