Decent one. Really perfect weather and not too beat up from swing training or New Years eve.
9 laps
1:25 min
about 9 min per 1/2 mile pace
45 lb rucker
BW 175.2
BF 14.5
175 x 1 x 5, 185 x 1 x 5, BW squats 8 x 10, band pushdowns 4 x 20
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