Foam roll Hip extensions 20x4 Box dips 10x4 Handstand holds 15sec x4 Parallel bar hangs 30sec x2 1.10 miles 12:22, sprint finish

Pike Pushups 15x4 Handstand holds 15-20sec x4. Bench Pushups 10x4 Air squats 15x4 Inverted rows 10x4 Leg lifts 10x4 Suitcase vups 20x4 Hyperextensions 15x2, 10lbsx10x2.

Foam roll Swimmies 3x5 Leg lifts 3x20 each side Leg lifts 2x20 Hip extensions 3x20 Back extensions 3x10 10# Prone ickey shuffle 3x1min Deadlift 50# x5, 60# x5, 70# x10 Military press 20# x5, 30# x5, 40# x6 Interval running 1.25 miles, 1 off, 2 on Shoulder stacks 4x5 Parallel bar hang 2x 30sec

Arm circuit 3 rounds 8# (25/30 reps) Parallel curls Tricep curls Overhead press Hammer curls (to shoulder) Wash the car (haha I don't know the name) Midline raises each arm Midline raises both arms (10#, last set 25# x30) Lunges (30/round)

Deadlift 45# 1x2 55# 1x5 65# 1x5 75# 3x3 85# 3x3 95# 3x3 105# 2x1 Testing myself before I go through a solid plan.