Long Run

Warmup

100m grapevine (50m each side) 

10 squats 

10 push ups

20 sit ups 

20 back ext.

20 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 2 Back Squat

Endurance

Long Run

Make this the longest run you've had in the past month plus 5-10 minutes more. The pace should be easy and the terrain can be anywhere. Go long, listen to music or a podcast, or just enjoy the ride!

WOD

Off.... however, since I won't have gym access for a while, I'm going to go heavy with:

"The Bear Complex"

Complete 5 rounds:

Complete the following cycle 7 times each round:

Power Clean

Front Squat

Push Press

Back Squat

Rack Jerk

Rest as needed between rounds

This isn't for time. It's for load. Rest anywhere you want during a round, except on the ground. Start light and increase the load each round. 

We'll do this again, so don't feel like you're missing out if you need the rest. Listen to your body. 

Tomorrow will be a full rest!