20170405
Mobility and Strength 
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups
Conditioning 30 minutes of HIIT
WOD
7 RFT
10 Squat Thrusts
7 HRPU
14 Crush Grip Goblet Squats 25#
20 C&P
14 Goblet Lunges
7 Pike Push Ups
10 Squat Jumps
26ish minutes.....Busy coaching and training the class.
20170406
Weightlifting
Went to the gym on base to do some lifting. Opted for machine weights versus free because I don't know how much I've actually lost.
Wide Grip Chest Press
10x 40#
10x 70
10x 90
Incline Chest Press
3x10 90#
Seated Flyes
3x 10 40#
Vertical Chest Press
10x 70#
10x 110
10x 140
Mobility Used the following to get some stretching in on my shoulders and back.
http://www.truefitness.com/commercia.../true-stretch/ (WSF)
Conditioning 30 minutes of interval training