Power

Warm Up:
Ladder 2x
1-5
Pull Ups
Push Ups

WOW!  That was embarassing.  Glad no one was here to see that!  Obviously I need to channel Dan Gable "if it's important do it everyday" attitude here. 

Workout:
Litvi-Sleds

8 reps OHS
30 ft. sled drag with 45#
rest 3 min.

3 Rounds.

Ok so that was also pretty weak.  Although I was pretty gassed by the third one.  I'm going to try and increase the weight on the OHS next time and increase the distance on the drag.  I tried to do it like Dan John talked about in his book Never Let Go. 

Then:

45 min run easy pace.