8/19- at lake
Shoulders and arms
AM
A. scapjack warmup
B. HSPU -strict.   4 reps per minute for 8 minutes
C. Arnold Press   3 sets of 8 with 30# DB.
D1. bent-over rear delt raise
D2. upright row
E. barbell curl
F. incline db curl
G. CGBP
H. triceps pushdown
I1. reverse wrist curl
I2. wrist curl over bench
J. 3 mins on AD for max cals   - 95 cals

PM.
Farmer's walk 1 mile with 25# DB/h.   ~16 mins. Did not set DB down.  Will try with 30 next time.
full recovery

5 rounds at easy recovery unbroken pace
15 t2b unbroken
15 cals on AD