LSD, Upper/Core

LSD Run @ jog pace:
3.5 miles-35:31

Upper/Core

Bench 3x5
185,205

Other various exercises: Tri Ext, Curls, Row, Pulldown, Dips, & DB Bench

2 Rounds:
Plank-60 seconds
6 inches-30 seconds
4 count flutterkicks-25

Beginning the third week of the 26 week NSW PTG, which can be found at sealswcc.com. I plan to follow it religiously till atleast the 13 week mark, then I plan to replace some of the upper/lower days with Crossfit style workouts once again.