If You're Not First, You're Last

3 mile warm up on the tred. 5x 800 m. uphill sprints followed by:

30 medball crunches(each)

30 high knees(each)

30 dumbbell russian twists 

30 mt. climbers(each)

30 jump squats

5 miles total, but got in about 75-80 min of cardio

AM- got up early to get to the gym since Matthew is still sick and wont be able to fit one in today. 

warm up

Repeat 3x

• 10 walkout push ups 
• 10 Y's 10 T's
• 10 squats
• thoracic mobility 

SWOD

4x10 

OH squats----weighted reverse hypers 

WOD

10 min AMRAP

• 8 box jumps
• 8 KB swings(OH)--35 lb.
• 8 pull ups
• 8 walking lunges(25 lb. DB)
• 8 HSPU  

3 rounds + 32 additional reps completed 

Am-- 5 miles on the tred again.

PM- back squat 8x3 maxed at 105

20,18,16,14,12,10,8,6,4,2

Pistols

2,4,6,8,10,12,14,16,18,20

Wall balls(#14)

Time: 12:17

Was super sore from taking off a month of strength training and after 3 days in a row I was really feelin it. Had problems even waking around so hopped on the tred and just got my minimum of 3.

No morning lifting session for me. Instead took it easy and tried to run out my soreness.

Still on the tread because Matthew is still getting over being sick so once he went down to a nap I did

1 mi warm up

3 mi 1 min hard 1 min easy and increasing the speed and incline after every set. Finished @ 15%

4 mi cool down

Evening run with the fam. Finally a run outside. Felt really good for a change. Just ran around OC

First run of the new year that was more than 10 miles. Met up with Kelsey at NHP and set out to just get some miles. Pace was easy, I think we averaged 8:15s.