strength

Vitality strength work (morning) 
:30 push press/:30 resting overhead @ 15# dbs

4 rounds

x20 kb swings 40#

x30 step-ups

1:00 heavy ball toss @ 40# ball

:45 overhead ball hold

:45 plank

2:00 rest

5 rounds
cooldown 5:00

10K training (afternoon)1

0:00 warm-up (walk) 

10:00 @ 5K pace 

2:00 walk x 

4 rounds