Runner

PT

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1 lap

15 dips

25 pull ups

200m farmers carries

50 air squats

200m walking lunges

1 lap

15 burped pull ups

20 knees to elbow

15 toes to bar

20 kettlebell swings

1 lap  

 

3x10 GHD sit ups

3x30 sec plank

3x30 sec hollow rocks

3x10 weighted sit ups

3x10 side crunch each side

10 Russian twists

Run and Lift

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2 mile run

 

3x6 bench press

3x6 incline bench press

3x6 decline bench press

38 dumbbell bench press

3x8 dumbbell Incline bench press  

3x8 dumbbell flys

3x8 incline dumbbell flys

 

3x5 @70% of: 

back squat

push press

snatch

Run and Chest

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2 mile run

 

3x6 incline bench press

3x6 bench press

3x6 decline bench press

3x8 incline dumbbell flys

3x8 dumbbell flys

3x8 decline dumbbell flys

3x8 incline dumbbell bench press

3x8 dumbbell bench press

3x8 decline dumbbell bench press

Lots of Stuff

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4 mile run  

 

5x10 dips

3x10 toes to bar

 

3x10 GHD sit ups

3x10 dumbbell bench pres

3x10 dumbbell flys

 

3x10 @50% of: 

overhead squat

push jerk

deadlifts

Sprints, Jacobs Ladder, And Free Weights

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6x400m sprints

 

20min Jacobs Ladder

 

5-5-5-5-5-5-5-5-5-5 dumbbell bench press