FiA, mostly core with some upper body

Speedwork - 1 mi wu, 4x1:00 @ 5k + 7x3:30 @ 5k, 1 mi cd

Thankfully it wasn't too hot and there was a breeze. Brutally humid as usual, though.

2500-yard swim at 24 Hour Fitness

Track night...1200 warm-up.
4 x 600 @ 5k pace + 200 recovery
2 sets of 4 x 300 @ mile + 100 recovery (rest between sets)
Hot, humid, and a brutal headwind when southbound.

10 mile run

Heart not in it today, but it was a distraction from sad events of the day for a bit..,

Warm up 10 mins

Handstand walk practice

10x5+meter handstand walks

Workout prep, some small sets of workout to warm up.

Down then back up ladder for time of:
120 double unders
40 alt DB snatch @25
20 V-ups
10 wall wall ups
20 V-ups
40 alt DB snatch
120 DU

5 miles