Weighted metcon and long run

Late Morning

Warmup:

shoulder dislocates
overhead squats, stick
pushups
pullups
situps

workout:

(1) 3 rounds for time
30 weighted lunges, 15# DBs
20 box jumps
15 weighted pullups, 15-20#

Time - 15:15

(2) Dynamic stretches & foam roller for 10 minutes


Early evening

Long run - 1:02:59
Terrain: rolling trail up north foothills path, about 8 miles