Warmup
3 rounds of 10-15 reps of:

Overhead Squat empty O-bar
Sit-up
Back-extension
Kipping Pull-up
Dips

Quads and Hams really tight so I did a bunch of stretching along with the warm up.

Work

400 meter run
Pushups 15,13, 10, 10, max>15
Calves feeling tight so stretched them as well in between pushups. Technically on this 100 pushups program you are supposed to do the workouts 3x per week and recover those muscles in between… of course I’ve done pushups every day this week between the workout group and this program, DUH!

3 rounds — 24-25 reps
400 meter run
Cable Crunches
Cable Push Pull
Hyperextensions
Hip march
4 way neck machine

Compass Lunges 3 rounds with reach and twist

Just, not feeling 100% haven’t been sleeping well so I guess it is catching up with me. Note to self : it is ok to rest. Ate like a bear the last two evenings which probably doesn’t help either.