Friday Work: Dynamic warm up with mobility drills. Tackle the workout of the day. Cool down with a minimum 1o minutes of stretching.
-Run 400 Meters, 20 Dead hang pull-ups, 20 Barbell Push-Press, 20 Back Squats, 20 Ring Dips
-Run 800 Meters, 15 Dead hang pull-ups, 15 Barbell Push-Press, 15 Back Squats, 15 Ring Dips
-Run 1200 Meters, 10 Dead hang pull-ups, 10 Barbell Push-Press, 10 Back Squats, 10 Ring Dips
-Use same weight for barbell movements. If you cannot do that many dead hang pull-ups, sub body rows. If you cannot do that many ring dips, sub GOOD push-ups.