May 3-9

Day 1
Run 400m
rest 2 min
x 8

Day 2
A. RFE Split Squat @ 3030, 8/leg x 3, rest as needed **add weight if possible
B1. DB Bench Press @ 3030, 10 reps x 3, rest 30 sec
B2. Death March, 20 steps x 3, rest 2 min
C. Bird Dog @ 11X5, 5/side x 5, rest as needed

Day 3
A. Front Squat w/ 5 sec pause in bottom, build to 1RM
B1. Gravitron Pull Up, 3 reps x 5, rest 30 sec
B2. DB Press @ 30X0, 8 reps x 5, rest 90 sec
C. Half Kneeling Paloff Press @ 3030, 10/side x 5, rest as needed
https://www.youtube.com/watch?v=daqBRjkFwk8
 
Day 4
Run 10 min easy pace
+
stretch and mobility work

Day 5
5k for time;