21, 15, 9 45# thrusters, pull ups (assisted)
Total time: 8:41
Warmed up with a 1 mile run on the tready. Again, was able to do all thrusters with 45#s. Pull ups were on bar with rubber band to offset my full weight. Had to break 'em all up a bit, but definitely getting stronger.
5K TT: 25:19
Immediately following the CF, I ran my 5K TT on the treadmill. Would have preferred to do this outside, but they just chip sealed the road in front of our house. Chip-sealing sucks!! Loose stone and dust not good! I took 2 breaks during this run to try and catch my breath... just can't find seem to get past this issue...
Its a perfect 10 of a day and 3 or 4 more to follow as my week and a half long vacation starts. My son is back at college today and Sully and I are going camping for a couple days starting tomorrow. Total unplug from the world which is desparately needed. Hoping to stay on top of the prescribed workouts, but can make stuff up next week if it doesn't happen.