10/14 and 10/15

10/14

25 mins runners yoga

LISS
every 4 mins for 8 sets
12s l-sit
A-Skips 20m
2 min AD @80% effort.  ~19 cals/min
30s 1 arm hang from rings per arm

10/15
A1. inverted supinated ring row x 10 x 4 sets.   added 5#,10#,10#
A2. kneeling alternate superman push-up  AMAP   about 22 per set
B1. jack knife pull-up on rings 10-12
B2. DB clean and press 10-12  used 35#/h
C. farmer walk/overhead carry   45s per side x 3 sets.  rest 60s between sets
D. foam roll triceps.
E. hill run 40s @90% effort.  focus on mechanics/relaxed and stride.   40s rest 2:50 x 3.