Run/Pushups/Goblet Squats

Strength
Strict pull-ups 5-5-3-3-2-2
Adv: hold 8-10lb med ball with feet
Scale: long band across J-hooks. Perform 4 sec negatives every other set

Workout of the Day

800 m run
20 push-ups (adv. hand-release)
20 Goblet squats (adv. 53/35)
400 m run
15 push-ups
15 Goblet squats
200 m run 
10 push-ups
10 Goblet squats

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