Warm-up (sorta): 10 kipping pull-ups, 5 ring dips, 10 air squats, 10 70 lb. kb swings, 6 20 lb. kipping pull-ups, 5 ring dips, 10 70 lb. kb swings.

Workout:

5 sets of 5 per side, 70 lb. kettlebell bent over rows
1 set per side 15 reps @ 35 lb. kettlebell bent over rows

5 sets of 5 per side, 70 lb. kettlebell push press (Note: left side only managed 3 reps on last set)
1 set left, 10 reps 35 lb. kettlebell push press
1 set right, 15 reps 35 lb. kettlebell push press (all I could manage on each side, basically)

Ran two miles at a relaxed pace, concentrating on being very loose and relaxed in my steps. While running, I kept counting from one to ten saying “one one thousand two one thousand three one thousand …” where the syllables matched with my footwork. I’m guessing this was somewhere around 180 steps per minute.

24 minute 2 mile run (slow), but my legs felt exceedingly good after the run. No aches in my joints at all — just sore calves.