Long; Apr. 10-16, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

Jog 600m

Run 200m

Long Conditioning

Run 5k

Accessory/Cool Down

5 Round Superset (Rest 1:00 between rounds)

3 Hang Squat Snatches @ 45% 1RM (be fast)

8-12 Reps in Shoulder Touch Progression

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching