Warmup
2x:
400m run
20 pushups
15 overhead squats, stick
Dynamic stretches
Workout
1). 5 rounds for time:
5 back squats, 105#
10 jumping lunges
Time - 6:02
2). 5 rounds for time:
3 weighted pullups, 25# backpack
5 strict pullups
7 kipping pullups
Time - 10:19
Cooldown: 400m jog, hip and shoulder stretches
Comments: Felt really good today; the leg work felt great and my squat felt much better than it has before. The pullups were tough, and by the last round even the kips were pretty ugly, but I improved on my previous time by about 1.5 minutes. Tomorrow will most likely be a run/interval day depending on how sore I am. Went on a very easy 3-3.5 mile jog yesterday and I need to start getting some miles in, but everything is feeling good.
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