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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 04-28-2013 04:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130428[/COLOR][/B]

[B][I]1 minute single unders, foam rolling and band assistanted stretching[/I][/B]

[B]Strength[/B] :weight_l:
Bench press
5x5 200#

[B]Conditioning[/B]
4 rds on the heavy bag with 45:15 splits

[B]Core[/B]
Burning Core Pyramid

Michael A. Jones 04-29-2013 11:59 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130429[/COLOR][/B]

[B][I]1 minute single unders, stretching and 400m jog[/I][/B]

[B]Endurance[/B]

I went on a 16.29 mile bike ride this a.m. This was the furthest I've gone in quite some time. The morning was ideal for it. Too bad that I didn't have more time as I would have ridden further.
My time was 1:20:14.

I did 30 minutes of yoga after I got back home. I've only done it a handful of times, and don't remember getting my tail whipped like this session.:yikes:

I'm glad that I did it because I feel a ton better than when I woke up. I may have to incorporate more into my routine....;)

Michael A. Jones 04-30-2013 03:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130430[/COLOR][/B]

[B][I]Stretching and 2 minutes of calisthenics[/I][/B]

[B]Conditioning[/B]
Tabata single unders
10 rds 30:10~538 SUs

[B]WOD[/B]
5 rds, 10 ea w/ resistance bands
OH press, Pec fly, row and curl

I did another yoga session post-workout, and finished with foam rolling and ice pack on my back.

Michael A. Jones 05-01-2013 06:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130501[/COLOR][/B]

[B][I]800m job and stretching[/I][/B]

[B]Endurance[/B]
Rode my bike 20.18 miles in 1:34:23. I really need to invest in a better bike....My current, $80 MTB is good for getting cardio in, but I could do much more and better on a quality cycle.

Did an hour of Zumba with the wifey at her class. :pepper:

[B]Strength[/B]:weight_l:
Press
10-7-5-3
95, 125-155-185

I had to PP the last two reps on 185# but got it overhead.

[B]Core[/B]
4 rds
:20 plank
10 K2E

Michael A. Jones 05-02-2013 06:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130502[/COLOR][/B]

[B][I]CFWU minus pull ups[/I][/B]

[B]WOD[/B]

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

New PR with 20 rds tonight!! May not sound like much but I've been meaning to best my 19 rd mark for quite some time. My pull ups sucked!! :( If I can get better at kipping and get back to doing them on a regular, then I could probably bust out 24+ rds next time out.

[B]Core[/B]
:20 plank....:shrug: I'm participating in a month long challenge. I was an overachiever yesterday. :rofl:

Michael A. Jones 05-03-2013 08:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130503[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Michael A. Jones 05-04-2013 06:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130504[/COLOR][/B]

[B]Endurance[/B]:run:

I went on a trail run this morning. I planned to follow the Spartan Race WOD for today but had never been to this particular area; didn't incorporate the burpees into the run. I did, however, just set out to run for 30 minutes. Along with that, I scheduled to do negative splits.

Completed 3.09 miles in 31:40.
Mile 1 12:22, mile 2 10:19 and mile 3 was 8:23

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 RFT
5 KB Snatch 50#
10 sprawl to clean & press w/ 40# sandbag
5 KB snatch
10 step ups w/ sandbag
4:37

[B]Core[/B]
2x :30 planks
:30 side planks per

Michael A. Jones 05-05-2013 07:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130505[/COLOR][/B]

[B][I]1 minute jumping jacks and Burgener WU[/I][/B]

[B]WOD[/B]
3 rds, 10 ea
All performed with 20# medball

squat, dynamic push up, DL, thruster, front raise, good morning and press

[B]Conditioning[/B]
8 rds on the bag with 30:10 splits

[B]Core[/B]
100 situps

Cooled down with some relaxation exercises with the Miracle Balls and foam roller.

Michael A. Jones 05-06-2013 02:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130506[/COLOR][/B]

I meant to follow the Spartan Race WOD for today but decided against it. My scheduled run was a timed 2 miler, and that coincided with the WOD but I wasn't going to do the additional strength portion.....

[B][I]400m jog and calisthenics[/I][/B]

[B]Endurance[/B] :run:
2 miles in 15:46

[B]Strength[/B] :weight_l:
Box squats
3x4 305#

Man, it felt good to squat this morning!! My back has kept me from doing anything heavy but it gave me no issues and I'm not feeling stiff like I have been.

[B]WOD[/B]
2 rds
5 front squats 225#
10 pistols
10 reverse lunges 40#

[B]Core[/B]
3 rds of :30 planks

Michael A. Jones 05-07-2013 04:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130507[/COLOR][/B]

[B]Endurance[/B] :run:

My adventurous nature took over again today. I located another offroad spot and decided to get some mileage in.

Ran 4 miles in 45:37....:eek: I chose to take the level 4 route and it was grueling. The first mile was the worst. I found myself walking up the hill, and stopping to catch my breath frequently. Once I crested the top, it wasn't bad. It was about 2 mile around, so I went for round two:D I knew that my legs were sore from squats, so I detoured the really rough portion and had to run two laps in the parking lot to hit a solid 4 miles.

[B]WOD[/B]
2 rds
10 Goblet squats
50 single unders
50m Waiters walk
10 KB high pulls
50m Waiters walk
50 singles unders
50m Farmers walk
10 KB high pulls
50m Farmers walk
50 single unders
10 Goblet squats

Squats, Waiters and Farmers walk performed with 50# KB

3 rds of :45 planks

Michael A. Jones 05-08-2013 07:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130508[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

[B]Mini WOD[/B]
4 rds
10 push ups
20 flutter kicks

[B]Core[/B]
1:30 plank

Active stretching, Miracle Ball therapy and foam rolling

Michael A. Jones 05-09-2013 05:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130509[/COLOR][/B]

[B]Endurance[/B]

Rode 18 miles this morning. My legs were toast by mile 12 but I pushed through the pain. My time was 1:30:40.

I noticed that my pace was haphazard and could keep with my goal of 5 minute miles. It was a semi new course, so it may account for that....

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
5 rds
5 pull ups
5 snatch 95#
I haven't worked my snatch in a looooooong time:o I think that I did fairly well considering. I took some pointers from a local coach and worked them in the WOD. I found my grip position and used my hips more. Each lift felt pretty good.

[B]Core[/B]
5 rds
10 V ups 30#

1:30 plank:devil:

Michael A. Jones 05-11-2013 02:44 PM

Re: Mike's Mad Log
 
Busy, busy, busy......I had so much going on with my daughter's graduation from college that I didn't post yesterday's workout.

[B][COLOR="red"]20130510[/COLOR][/B]

[B]Endurance[/B] :run:

Thundershowers almost derailed my run but braved it and went anyway. I'm glad that I did. Achieved a new 3 mile PR of 23:23!!!:kicking0:

It didn't really feel like I was running as fast but manged to beat my old time of 23:55. I was very happy.

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
2 RFT
2 Push press 185#
4 burpees
6 24" box jumps
8 rope slams
2:03

[B][COLOR="red"]20130511[/COLOR][/B]

[B]WOD[/B]
4 rds
2 Atlas stone lifts 95#
20' Farmers walk 100# per hand
Triple burpee
20' Farmers walk 100# per hand

[B]Conditioning[/B]
4 rds of heavy bag work/shadowboxing with 60:10 splits

[B]Core[/B]
1:45 plank
3x10 hollow rocks
3x10 Supermans

Michael A. Jones 05-12-2013 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130512[/COLOR][/B]

[B]REST DAY[/B] :snore:

Michael A. Jones 05-13-2013 10:40 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130513[/COLOR][/B]

I'm so glad that I took yesterday off. I needed a good rest, and it worked out beautifully!!

[B]Endurance[/B] :run:

I ran a great Monday morning 4 miler in 33:12.

[B][I]Active stretching and 5x225# squats[/I][/B]

[B]Strength[/B] :weight_l:
Box Squats
8 295#
6 315#
4 335#

Michael A. Jones 05-14-2013 05:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130514[/COLOR][/B]

I put off working out till late today due to refining my resume for two potential jobs. Hopefully, things are in my favor....

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Press 3x5
135, 155 and 175

I had to push press the last rep on 175#. I have lost a bit of strength over the last few months. No biggie. As long as a put forth max effort, then I'm satisfied.

[B]WOD[/B]
3 rds
3 KB press 50#/right
6 Bulgarian bag halos 40#
3 KB press
6 PP 135#

[B]Conditioning[/B]
6rds on the bag/shadowboxing with 60:10 splits

[B]Core[/B]
2 minute plank :holysheep:

Michael A. Jones 05-15-2013 02:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130515[/COLOR][/B]

[B]Endurance[/B] :run:

I decided to run at Comache Lookout this morning because I wanted a run at a bit of elevation.
Put in 3.48 miles in 31:24. I was going to continue to hit a solid 3.5 but my goal was just to do two full laps around the outer trail. Next time, I know where to begin and end for 3.5.

[B]WOD[/B]
6 RFT
Tire flip w/ jump thru (I believe the tire is around 320ish#)
5 floor release PU
10 KBS 50#~ 3:27

[B]Core[/B]
4 rds of evil wheels:smiley_ev
2:10 plank

Michael A. Jones 05-16-2013 03:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130516[/COLOR][/B]

[B]Endurance[/B]

I hit the rower this morning for some quick cardio. I did 5rds of 30:30 with a damper setting of 5. Forgot to log my distance and cals burned....

[B]WOD[/B]
5 rds
5 Curtis press 95#
10 WB 20#

[B]Core[/B]
4x10 GHD SU....:eek:

Michael A. Jones 05-17-2013 04:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]21030517[/COLOR][/B]

[B]REST DAY[/B] :yawn:

I took today off in prep for the Spartan Race in the a.m.

Michael A. Jones 05-19-2013 07:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130518[/COLOR][/B]

[B]Spartan Race[/B]

The course was 4.5 miles and I completed it with my friend in 1:56.....This run was a serious beatdown compared to last year's!! We, both, had to do some burpees along the way.
It wasn't a great time but that wasn't the point. I was their for the workout and challenge.

[B][COLOR="red"]20130519[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench press
3x4 225#

[B]Conditioning[/B]
4 rds on the bag with 60:15 splits

[B]Core[/B]
2:20 plank

Michael A. Jones 05-20-2013 09:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130520[/COLOR][/B]

[B][I]Active stretching and 10x225# squats[/I][/B]

[B]Strength [/B] :weight_l:
V Squats [url]http://www.youtube.com/watch?v=XpZVw5wA-qM[/url] (WSF)
5x8
270-360-400-415-430

[B]WOD[/B]
4 rds
10 ground based squats 270# [url]http://www.youtube.com/watch?v=ynLtdYQMu78[/url] (WSF)
16 weighted lunge steps 45#

[I]Assistance exercises[/I]
glute press 3x10 ea leg 130#

[B]Endurance [/B] :run:

I did a nice 1 miler after main set. It was an easy recovery jog in 9:00.

Michael A. Jones 05-22-2013 07:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130521[/COLOR][/B]

[B]WOD[/B]
10 minute AMRAP
6 Bulgarian bag halos 25#
10 Gada rotations 10#
10 DB press 30#
60 Rope undulations

5 rds plus 42 rope whips

[B]Conditioning[/B]
3 three minute rds with 50 sec rest periods:yikes:

[B]Core[/B]
2x25 flutter kicks
2x25 reverse crunches

[B][COLOR="Red"]20130522[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds with 20# vest
5 C&J 135#
10 dips
10 pull ups
5 man makers 35#
5 KBS 50#

Michael A. Jones 05-23-2013 08:51 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130523[/COLOR][/B]

[B][I]400m jog and active stretching [/I][/B]

[B]Endurance[/B] :run:

First run since the Spartan Race this past weekend.....My regular course was closed off this morning, so I improvised and did a 30 minute run. Put in 3.17 miles.
I was rather caught off guard because I was really lathargic during the run. I think that the heavy humidity played a part in it.....

[B]Strength[/B] :weight_l:
DL
4x4
225-250-275-300

[B]Core[/B]
3x10 back extensions
2:30 plank

Michael A. Jones 05-24-2013 07:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130524[/COLOR][/B]

[B][I]Active stretvhing and 1 minute single unders[/I][/B]

[B]Endurance[/B] :run:

Logged 5 miles in 49:22. I ran the first two miles at race pace, then eased back to my half marathon pace. I'm going to try new running ideas; more interval, Fartlek, etc.

[B]WOD[/B]
3 rds, 10 ea
floor release PU, step ups w/ 30# KB, V ups 30#, burpees, dips, split lunges, K2E and burpees

Michael A. Jones 05-25-2013 08:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130525[/COLOR][/B]

[B]Endurance[/B]:kicking0:

I spent the evening with my family and some friends at a local 5k. The theme was glow in the dark which was too cool. This was my wife's and daughters' first full 5k, and they did really well.

My girls finished in around 42 minutes, and the wife in about 35.:highfive:

Michael A. Jones 05-26-2013 07:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130526[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Michael A. Jones 05-27-2013 03:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130527[/COLOR][/B]

[B]WOD[/B]

[COLOR="Blue"]MEMORIAL DAY MURPH[/COLOR]

I completed the Hero WOD Rx'd in 58:19.

Michael A. Jones 05-28-2013 03:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130528[/COLOR][/B]

The wife and I went to the fitness center on post to get in a couple's workout. I was really happy that she got up to go with me as she does her routines in the evenings. :)

[B][I]10 minutes of active stretching and 400m jog[/I][/B]

[B]Conditioning[/B]
5 rds on the heavy bag with 30:10 splits and 10 jumping jacks per rd

[B]Strength[/B] :weight_l:
3x10 DB seated press 40#
3x10 DB lateral raises 20#
3x10 DB frontal lat raises 20#
3x10 PP 100#
3x10 rear delt flys 140#

[B]Core[/B]
2 rds, 20 each
SU, crunch, leg lifts, in & outs and Russian twists 20#

What was funny was that Gloria went all Beast Mode on me, and wanted to do more....:rofl: I cautioned her to ease back into her workouts as she got her wisdom teeth pulled recently, and had an hour Zumba class this evening. Damn, I love this woman!!!!:notworth:

Michael A. Jones 05-29-2013 07:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130529[/COLOR][/B]

[B]Endurance[/B]

Began the day with a leisurely bike ride with the wife. We rode about 5.5 miles. It was a gorgeous day!!

[B]Strength[/B] :weight_l:
Front Squats
5x5 245#

[B]Endurance Part Deux[/B]
My wife has been giving free Zumba instruction throughout the month in recognition of National Physical Fitness and Sports Month. Today was her final free session, and I promised that I'd attend.

Did the full hour except for two "girlie" songs....:D

[B]Conditioning[/B]

After Zumba, we participated in the gym's strength and conditioning class which was an hour long. Just my luck, Brent was working squats and deadlifts....:yikes:

Michael A. Jones 05-31-2013 06:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130530[/COLOR][/B]

[B]REST DAY[/B] :yawn:


[B][COLOR="red"]20130531[/COLOR][/B]

[B][I]Burgener WU and dynamic stretching[/I][/B]

[B]WOD[/B]
5 rds
10 floor release push ups
5 bench press 185#
10 dips
5 left handed KB rows 50#
5 pull ups
5right handed KB rows 50#

[B]Conditioning[/B]
6 rds on the heavy bag with 30:30 splits plus 5 burpees per rd

[B]Core[/B]
Three continuous rds of 10 ea crunches, leg lifts, scissor kicks, back scratchers and flutter kicks

Michael A. Jones 06-01-2013 07:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130601[/COLOR][/B]

I'm taking part in a burpee challenge this month. A family friend will be posting the daily challenge, and all participants knock out whatever she has in store....I love surprises and burpees!!!:rofl:

Today's was to do 20 burpees, so I incorporated them into my workout.

[B]WOD[/B]
4 RFT
5 Burpees
10 KBS 30#
10 KBS 50#
5 KBS 70#
4:56

[B]Endurance[/B]
I wanted to do a long ride but time wasn't on my side because I neglected the lawn too long. My wife said it better be done when she got home....:whip0000:

Next best thing was to go for speed. I decided to go 6 miles and clocked it in 27:39.

Michael A. Jones 06-02-2013 01:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130602[/COLOR][/B]

[B]Active Rest Day[/B]

Burpee Challenge Day 2~ 25 burpees

Active stretching and yoga

Michael A. Jones 06-03-2013 09:33 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130603[/COLOR][/B]

[B]Stretching and 400m run[/B]

[B]Endurance[/B] :run:

It feels as though I haven't run in weeks.....My plan was to just get in a short one this morning.

I ran 2 miles in 15:29. The first mile was a surprise as I clocked a 7:11; it didn't feel as though I was running that fast. I backed off a minute per mile on the return, and got a respectable finish. I was focusing on my form. Been reading a lot about cadence and stride, and how to become more efficient.

[B][I]10x135# *** to grass squats[/I][/B]

I've been looking for a new strength program and decided to give the Russian squat program. I found this on the web: [url]http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.htm[/url] (WSF)

[B]Strength[/B]:weight_l:
Squats
6x2 280

I actually plugged in 350 as my 1RM since I haven't been hitting it like I was late last year, and have had back issues.....It was still very challenging, and I hope to get back to my PR by the end of the cycle.

[B]Core[/B]
3 rds, 10 ea
Russian twists 50#, V ups, reverse crunches and K2E

Burpee Challenge Day 3~30 burpees in 1:45

Michael A. Jones 06-04-2013 11:30 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130604[/COLOR][/B]

[B]Endurance[/B]

I rode 10 miles in 48:41. Wanted to go further on this one but was pressed for time...

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
5 rds
5 press 135#
5 rows 135#
10 curls 55#
10 tri press 55#

[B]Core[/B]
4 rds
15 left oblique crunches
15 right oblique crunches
20 reverse crunches

Burpee Challenge Day 4~ 35 burpees

Michael A. Jones 06-05-2013 03:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130605[/COLOR][/B]

[B][I]Stretching and 400m run[/I][/B]

[B]Endurance [/B] :run:

[B][I][COLOR="Blue"]NATIONAL RUNNING DAY[/COLOR][/I][/B]

I went to a local park that I have meant to check out. I pass by it frequently but never ran the course. Not knowing the distance, I set out to do three laps, and see how it was.

The run turned out to be 2.5 miles which I completed in 20:59. It was an unimproved track but that offered a good challenge.

[B][I]5x225# squats[/I][/B]

[B]Strength[/B]
Squats
6x3 280#

[B]Core[/B]
50 flutter kicks

Burpee Challenge Day 5 "REST DAY...." :biglaugh:~20 burpees

Michael A. Jones 06-06-2013 07:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130606[/COLOR][/B]

First and foremost, I took a little time to honor and remember the brave folks at Normandy......

[B][I]CFWU[/I][/B]

[B]Strength[/B] :weight_l:
Bench Press
15x 135#
10x 185#
5x 215#

[B]Conditioning[/B]
5 rds on the heavy bag w/ 50:15 splits

[B]Core[/B]
100 in and outs

Burpee Challenge Day 6~40 burpees

Michael A. Jones 06-07-2013 10:05 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130607[/COLOR][/B]

[B][I]Stretching and 400m run[/I][/B]

[B]Endurance [/B] :run:

I put in 3.5 miles in 31:24 this a.m. Pretty decent pace but the third mile kicked my tail!:eek:

[B][I]5x225# squats[/I][/B]

[B]Strength[/B] :weight_l:
Squats
6x2 280#

This workout ends the initial week of the Russian squat program. I did pretty good and hope to see some progress in the coming weeks.

[B]Core[/B]
100 evil wheels:evilsmile

Burpee Challenge Day 7~ 45 burpees

Michael A. Jones 06-08-2013 08:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130608[/COLOR][/B]

[B]Active Rest Day[/B]

Burpee Challenge Day 8~ 50 burpees and stretching

Michael A. Jones 06-09-2013 06:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130609[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]
6 rds
6 HSPU
6 Archer push ups on rings [url]http://www.youtube.com/watch?v=oAF5Yw6VMEI(WSF[/url])
90 rope undulations

[B]Conditioning[/B]
4 rds on the bag w/ 60:20 splits

Burpee Challenge Day 9~ 55 burpees

Michael A. Jones 06-10-2013 12:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130610[/COLOR][/B]

[B][I]Stretching and 800m run[/I][/B]

[B]Endurance [/B] :run:

I ran 4 miles in 36:37 this a.m. It was a great run but I wanted to go faster. My hip has been bugging me some since I haven't been doing deadlifts lately....They seem to help with my mobility and impingement.

[B][I]5x135# squats[/I][/B]

Week II of Russian squat program

[B]:weight_l:[/B]
Squats
6x4 280#

[B]Core[/B]
100 stability ball sit ups

Burpee Challenge Day 10 "REST DAY" ~10 burpees


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