PU, BJ, L Metcon + Intervals

Afternoon

1 mile warm-up on treadmill

From CFE

AMRAP 14min
10 Push ups
10 Box Jumps 24″
Every 2mins do 20 Steps of Walking Lunges

-    10 rds, finished 11

With a 3min Running clock:
Hollow Rocks: 60 sec
Superman’s 60 sec
Hollow Rock: 60 sec

Evening

Run, at track

1.25 mile warm-up

4 x (100m + 200m + 400m)

Rest the exact time it takes you to do each interval in each set
-    (1)  0:22,  0:44,  1:29;    (2)  0:20,  0:42,  1:28;
-    (3)  0:20,  0:42,  1:28;    (4)  0:19,  0:43,  1:28
1 mile cool down

Notes

• Body: Sore traps, triceps.  Right ring finger swollen and sore.  No ITB or knee pain during run today, I believe the icing and rolling I did this week helped.
• Workout: Metcon was good, the lunge/box jump combo became difficult after not too long.
• Run: Run went well, it was difficult.  Warmed up with some POSE drills, focused the run on maintaining a good pull and landing.  Run times were fairly consistent.  5 miles total today.