2X50′ of each
Run 2 miles for time…
Rest 5-10 Min after run
For this run we would like to see everybody at there old 1 mile pace or within :30 Seconds of it For example
5 weeks ago my mile was 7:00, Monday I ran it in 6:48 and 7:05. My Goal would be to finish the whole run in 14-15 min.
Get as heavy as you can within 5 sets.
10 Sets Of
1Kipping TTB+1 Kipping Pull up
If you do not have the strength for the movements perform the following instead
6X4 Tempo ring row (2231- 2 seconds on the way up, 2 second hold at the top, 3 seconds on the way down and 1 second at the bottom)
Health is like money, we never have a true intent of its value until we lose it.”
~ Josh Billings