run, swim, gymnastics

1400 - run/swim

10 mile run up boulder creek path and back - 1:16:11

swim
200m easy w/u
6 x 50m underwater down/freestyle back

2000 - gymnastics

pyramid: took just under 1 hr
pushups (wide, regular, triceps) - 5,10,15,20,15,10,5
dips - 5,10,15,20,15,10,5
pullups (wide, regular, reverse) - 2,4,6,8,6,4,2
ring rows feet elevated - 2,4,6,8,6,4,2
abs (sitting leg levers, situps) - 10,20,30,40,30,20,10

bar muscle ups - 4 sets

4x
rope climb no legs
max ring dips
5 dragon flags

4x
plyo pullups staggered bars
plyo pushups
20 v-ups

• Notes: 4/5. Good day. Did the run with Josh, another SEAL wannabe, and then we hit the gym tonight for some bodyweight work. Pulling and pushing is pretty torched right now. Planned on doing more in the pool but I'm going to save it for tomorrow night.
• Body: Feel good, calves were a little tight after the run. Probably going to be sore tomorrow.