10 mile run

Warmup

Split jerk, trying to warm up to hit a heavy 1 rep or max.

2,2,2,1,1,1…. Start 135 and build

Workout 4 rounds 5 mins each
Wearing 20# weight vest.

4 mins to complete:
Run 400m
20 Alt lunges with single arm dumbbell hold overhead @35
12 push-ups
Max pull-ups for remainder of 4 min. "Score"is pull-ups.
Rest 1 minute, for total of 5 min/round.

Stretch

5 miles with hills