Rest Day
2 Rounds of 3/4 Mile RunFinish with 5 100 yard sprints
20 seconds work; 10 second break8 rds per exercise
PullupGHD SitupPushupToe to BarRing DipsDumbell CurlsGHD SitupPullup
Slow Shoulder Presses @ 50% MaxOverhead Kettlebell HoldsShrugs
4 Rounds of:
4 Mile Run