In the Gym 11.6.13 split

workout: warmup, weighted pullups 50 wi a 45lb dumbbell, unilateral shrugs wi 95lb, kirk karwoski rows(like a shrug/upright row hybrid) @ 225, dumbing down to barbell shrugs @ 135

later than same day…

in the park

warmups,

8 x 50m sprints, 20 sec rest between each

2 x 10 burpees…nearly gacked.