10 mi Warm-Up

Then:

Stretch

Then:

3×10 Dislocates

2×10 Push-Ups

2×10 Air Squats

2x200m Run (moderate pace)

20-30 sec rest in between sets

Then:

10 sets

10x Pull-Ups +

20x Push-Ups +

1x400m Run (moderate – fast pace)

Then:

cool down w/200m walk

Then:

Strech

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