Training Day 20121224 - 2nd Session

After running errands, I ended up working out on the 9th floor of my apartment complex.  It's a decent set up, enough equipment to get the job done.

PART I.
Treadmill 
for 20mins @ 1% incline
20-15min: 6.3mph
15-10min: 6.6mph
10-6min: 6.9mph
6-1min: 7.2mph
1-0min: 7.7mph

Total: 2.26 miles

PART II.
5 Rounds
5 Pull-ups
15 Abmat Push Throughs
10 Air Squats
5 High Upright Rows w/30# Dumbbells
50 Single-Unders

finished in 6mins 58sec

PART III.
I cashed out with:
AMAP HRPUs
6 pistols - 3 each leg

Notes:
- PART I: It felt good to get a decent run in.  I think the last time I ran was a week and a half ago.  I definitely want to incorporate running into my future workouts, logging in at least 10 miles a week.  I know it's no where close to the miles of my high school cross country days, but it's enough to get my body used to the movement.
- PART II: Surprisingly, my lower back felt pretty stiff and it was somewhat difficult to go deep on my air squats.  Everything else felt fine.
- PART III: I ended up doing 25 HRPUs.  My pistols felt strong and I went deep on each leg.  I think it's time to also incorporate this movement into a few met-cons.
- The gyms are closed tomorrow, signaling a super Euro-Christian centric culture haha.  I may just go for a run outside then do a quick metcon/work on double unders on the 9th floor tomorrow.  What I really want to do, is knock out a few episodes of Band of Brothers or the Pacific for Jesus' Birthday!