9/16

My friend asked if I wanted to go for an easy run so did that because it sounded fun to run with company. Ran 4.6 miles at a super easy talking pace. 



Plan for this week (if you're ok with it): 

Monday: Off
Tuesday:  
A.  Deadlift, 5,5,4,4; rest 2 min
B.   Hang power clean, 3x3 up to 75#; rest as needed
+
3RFT:
10 double front rack walking Dumbbell lunges 20# per hand
20 Cal row
80 Jump rope singles
+

Three way banded hamstring stretch
Banded lat stretch
:30 sec half pigeon

Wednesday: Make up row/run workout 

Thursday: Run 7:50-8:00 for 3 miles 

Let me know if I should change and/or swap anything.