I am beyond words for the loss of Fred Hatfield, I have spent more time with him than any non-family member in the last two years.
I will have more on this later, this gets me emotional to type.
That being said I did train today, its a good medicine
Step-ups 1 minute on 1 minute off (heavy for 10 minutes)
Rope Climbs (machine) 20 seconds on 40 seconds off balls out x 4 round
Chest Supported Rows--5,5,8,12
Solid session needed this