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Friday 10.13.17

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Run bike or row x 2:00

Foam roll
Pec smash
Barbell internal rotation

Partner warm-up
Run 150m while partner holds wallsit
Run 150m while partner holds plank
Run 150m while partner holds handstand

Teams of two
Alternating movements until you have each done three full rounds
Run 200m
Pull-up x 15
Box jump x 15 (24/20″)
Push press x 20 (95/65#)
Russian KB swing x 20 (70/53#)

Additional work
Backsquat – every 2 minutes for 12 minutes x 2-4 reps @75-85%
Deadlift – 3×3 (three sets of three across at 85%+)