Dan John was right!

Felt like shit. Weak and lethargic.

BW 220
Tread mill
5min at 3mph 10% incline
3 intervals (1:1 minute) 5 mph 15% incline. Add an interval every week.

HLR
3 2 1 3 2 1 3 2 1

GHR+GHRxt
5+2
5+3

DB bench
50x5x15
bump it up next time

Flies
20+redbandx15 5

rack supported rear delt raise
30x3x10

Kai greene front raise
25x15

Front squat 60kg+chains
15x3
1x5
in 20 minutes. This wasn't too bad. Add 20kg next time.