- Morning run (road) - 3.98 mi., 39:21, 9:53/mi. Pace was fun but probably a little fast for the knees
- Afternoon - workout B (strength)
- Bird dogs 10+10, halos 12kg 8+8, TGU 12kg 2+2, 2H SW 20kg x 20
- Closed grip BP - 95x5, 105x3, 115x2x3
- BB DL - 135x5, 155x3 175x2x3
- Tall kneeling press 14kg x 3 x 2
- Double MP: 2 x (12g x 5, 14kg x 3, 16kg x 2)
- KB hike/swing/park: 2 x (stick x 5, 20kg H/S/P x 5)
- COC #1 - 3 tries L/R, about 3/4 in. away from close. Ext. bands x 10 between sets.
14 years ago