I'm doing this late. Here is the workout for the day. I'm sore, still.
20 KB rh swings
20 Kb lh Swings
20 alternating hands swings
20 two handed swings
20 feet up push ups
20 seated knee tucks
20 sledgehammer slams
breakfast: stir fry vegetables and steak. Water and coffee to drink.
Lunch: almonds, carrots and hummus with almonds and water.
Dinner: stir fry vegetables and pork loin. Water to drink.
After that, instead of a long run I went to Rugby - which turned out to be semi-light. Lots of sprinting ... and then argueing. Sigh. I got a decent after raining stretch in, though. Tight everything, but others were more sore than I was, man.