Work was a bit insane this week so trying to make some stuff up. Combined the easy runs with arms today. Will hopefully do mile repeats tomorrow at track.
A. Strict chin ups, 1-2x4; rest 2 min
1, 1, 1.5, 1
B. Incline bench, double dumbbell rows, 12x3; rest 1:30
15#s. Propped a bench up on a box thing.
C. Static ring hold, :10-:15 secx3; rest as needed
Did 15 seconds each round for 3 rounds.
D. 12 GHD sit upsx3; rest 1 min
Did this.
+
Foam roll thoracic/lats
10 banded dislocatesx2 (lightest band)
Did this.
Then ran 40 minutes easy with a friend.
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