5 Strict chest to bar pull-ups (add weight if possible)
10 Double or single KB front squats
10 Ab wheel roll outs
Rest 10 minutes after strength work.
Run 1 mile for time
(From gym…Market towards downtown, Right on 10th, Right on princess, turn around at 16th, left on 11th, finish line is telephone pole at back of gym)
6×10 KB swing