Short run Monday
Warm up
Ran 3 miles
Went about 0.5 miles at a fast clip and then walked for about a minute, repeat. Took around 30 minutes (didn’t time)
Foam roller and stretch
*tuesday night – try out flow mobility on TRX
Saturday
Foam roller
Warm up
Ran 0.5 mile
20 pull ups on monkey bars*
20 decline pushups
5 hill runs
Run 0.5 mile
20 burpees
25 KB swings 25#
Run 0.5 mile
5 hill runs with 10 pushups at the bottom of each
Run 0.5 miles
20 BW ring rows
20 burpees
25 KB swings 25#
100 yd farmer walk with cinder blocks
Stretch and foam roller
Half assed
Foam rolling / lacrosse balls
Warm up
100 squats
90 pushups
50 steam engines
70 25# KB swings
60 25# KB goblet squats
40 inverted rows on rings
30 30# push press
10 12yd bear crawls (5 forward and 5 back)
Done
*no energy this morning. Run tomorrow 4 miles then do upper body workout in garage then run sprints on treadmill
Wednesday
Row 2k in 8:10
-then-
Back extensions 20 reps and 10 reps
Leg raises on dip machine 12 reps x 2
Planks – 2 front holds and a hold on either side
-then-
Stretch
* need to get my foam roll on tonight…tight