Isometrics and stretching

Ab complex (V-up, N-up, straight leg sit up to the side)
Hard style plank+ side plank
did a total of 6:30 in the planks (10-30 seconds for hardstyle, 10-20 for side planks)

Upper body super manx10seconds+lower body supermanx10 seconds+supermanx10 seconds
3 or 4 reps can't remember

Bulg split squat iso's 0:15/0:15, 0:07/0:0/7
Band around knees wall squat 0:13, 0:17 (three reps)
stopped timing and just went by feel, self conscious about the beep waking up housemates.

Drove to Joaquin Miller Park
1 Bang

Stair climbx10
Then
Waist turnersx10 20 30 40 50
Vaccumsx1 2 3 4 5
Bending the firex 1 2 3 4 5
Did the turners at the bottom of the stairs and the others at the top so 5 more stair climbs
43 minutes total
Then
Deck squatx1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 1, 2, 3, 4, 5
Stair climb
Squat thrust+PUx1, 2, 3, 4, 5, 6, 7, 1, 2, 3, 4, 5, 6, 1, 2, 3, 4, 5
Another 18 climbs 52 minutes total
Right neck felt a little tweaked so called it here

One hour and 35 minutes of non-stop cardio
Broke fast early at 9:35 with 32g Whey+BCAA's (redundant I know)+5g creatine
2 fish oil caps
1 Oatmega bar
1 Pure Protein bar (21g protein) pretty close to 60g of protein here, if not more.

Two tylenol and 3 ibuprofen

Lunch
4 eggs, onion, garlic, snow peas, Pepper jack, and avocado salsa
Rest of the carrots+hummus
Couple handfuls of mixed nuts
Protein bar (20g protein)
2 fish oil caps

Dinner 
Package of "caramelized onion chicken meatballs) 50g protein
Mushrooms, onions, garlic, Swiss chard
Glass of Kefir
3 cookies
2 fish oil caps