OH squats and some running

Warmup
15 pushups
15 situps
Butterfly pullup practice
15 oh squats, stick
Shoulder dislocates

BB complex, 45#

Workout
5 rounds for time:
15 Overhead squats, 65#
400m run

Time - 21:53

later in the day...

100 flutter kicks (60, 40)
Hip mobility lunges
samson strretch



Comments: I had never done this full workout before...I still had to scale back to 65# and it was pretty rough but I like the combination. Broke up every set into 10 and 5 on the squats to keep from going to failure. Planning on doing more interval type running tomorrow then doing a longer run this weekend... I'm also thinking about ordering some racing flats to train in from now on and transition from my regular shoes to a flat sole and more of the pose style of running. My back is still slightly sore from the pullups monday, but overall I feel good and ready to train.