Fours! Fores! FOARS!

BW 235

Zombie squats
45x10 10 10
135x3 4
155x4
175x4
215x4 4 4 4 4 4
AVG HR 130
Peak HR 185
Not bad

Dragon flags, incline bench, lowest incline
1 1 1
Then 2 sets of mini reps
Sit ups, lowest setting on slant board*17

Depth bounds, 14.5" box
10 singles

Kneeling jumps
20

Blue band GM
30 reps

Hike to hill 1 (shorter hill) and hill sprints.
Did singles waiting for heart rate to hit ~150-155 bpm before starting the next rep
10*1
1:33 minutes total (hike to and back included0
Avg BPM 150
Peak bpm 188
~2,000kcals burned.

I really doubt this calories are accurate.

V-ups*21
Leg lifts 10*10 minimal rest
Feet up crunches*50

Bf% 22.1
Took one measurement that read 29.5. From now on, do 3 measurements to make sure they're consistent.