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

Tuesday

Warm up

2 miles – 17:05

-then-

3 sets, 90 seconds in between:

30# Kb swing for 1 minute
25# DB thruster – 21, 15, 9 reps
Burpees – 12, 9, 6
Mountain climbers – 45, 30, 30 seconds

Stretch

* yesterday I ran 4 miles

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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