Workout of the day:
A1. Powell Raise x 8 Reps/Arm
A2. DB Front Raise x10/Arm
** 3 Rotations.
** Rest :30 between A1 and A2 and :90 after A2
800m Run Then Max Effort Strict Pull Ups.
Rest 3 minutes
600m Run Then Max Effort Strict Pull Ups.
Rest 2:30 minutes
400m Run Then Max Effort Strict Pull Ups.
Rest 2 minutes
200m Run Then Max Effort Strict Pull Ups
Advanced:
Z1 Recovery (20-30min)
Then mobilize your tender bits.