1 Mile Run

100 Push Ups

800m Run

100 Pull Ups

1 Mile Run

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  A little bit more running than our usual mile sandwich.  Shave your callouses down tonight, so you won't tear any skin on your hands.  Try to go deep into the count on your first set of push ups and pull ups. Go for a new unbroken max on either one.

Here are two examples of the solid efforts put out today in the 1RM Overhead Squat workout.  Solid at the bottom and tight throughout the torso. Nice Amelia and Steve-O!