Mobility: Shoulder and Hip Mobility
Skill Practice Warm Up: Spend 10 minutes working up to a heavy Farmer Carry then get a few laps in at that weight. 50 feet out and back using Dumbbells or KettleBells.
Metabolic Conditioning Workout:
“Away from the World”
4 rounds for time.
Chest to bar pull ups (A:8 reps, I*: 4 reps, N: 4 reps w/ band)
8 push press (A: 115lbs, I*: 65lbs, N: 45lbs)
12 back squat (same)
Scaling Guide: 12 – 16 minutes.
Scale up/Plan D: 4 bar muscle ups instead of pull ups and 5 rounds. Non plan D people who can RX this workut can do a 5th round if they finish round 4 in under 14 minutes.
Coaching Tips: Get right on that bar and get a set of pull ups done after your run, your pulling muscles will have had a long rest (during the run), to get ready for the pull ups.