Jogging warm up/down 15:00 2.0 km (7:30 / km)
ahr:109 weight:65.1kg
Walk to jog then 6x30sec strides with walk recovery.
Strength 30:00 [2] 0.7 km (42:51 / km)
WWO1
Med ball slam (explode upwards) 20# 4x8
Trapbar deadlift 105# 3x8
DB Uppercut (rotate and thrust) 2x17.5# 3x2x8
Shoulder tap push ups 3x12
KB 16kg swings 3x12
Lat raises 7.5 # 3x12