Run

09:00 Home

Run 4K

Stretch

Summer 16

18:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5 (one handed)

C.
GS 5
Two-Hand Swing x 15
GS 5

D.
Plank
Two-Hand Swing x 15
Plank

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk

Stretch/mobility between groups. Stretch after.

Run

10:00 Home

Run 4K

Stretch

A little variety

18:30 Home

Warm up

KB C&P 1,2,3,1 x 20
Pullup 2x5

Pushups 5x5
Swings 5x15
GS 5x2
Stretch

Summer 16

10:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5 (one handed)

C.
GS 5
Two-Hand Swing x 15
GS 5

D.
Plank
Two-Hand Swing x 15
Plank

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk

Stretch/mobility between groups. Stretch after.

Run

16:00 Home

Run 4K

Stretch

A little variety

17:30 Home

Warm up

KB C&P 1,2,3 x 20
Pullup 2x5

Pushups 10,9...2,1
Swings 1,2...9,10

Stretch