Cold shower
Joint mobility
Dynamic stretch
In the PM:
.23 mile run
Dynamic stretch
Then:
5 x .23 mile run
- all < 1:19 (sub 6mpm pace)
- 1 min rest
Then: cool down
5 min run @ easy pace
2 x (1-5) neutral grip pullup ladder
Later in the PM:
10-5-3-2 x 1h press @ 45#
20-10-10-10 x 2h swing @ 90#
2 x 5 goblet squat @ 90#
Kneeling ab wheel rollout
Then: cool down
Cold shower
Relaxed Stretch
Comments:
Weight: 204#
Sped up the in work due to short on time. Felt fine but longer rest periods between sets leaves me feeling refreshed post training.
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