A) Push Press 10-12 x4 sets at 60%, 65%, 70%, 75%
B) 10 minutes of practicing TGU. Use light weight 15 lbs and keep your shoulder to your ear the whole time, also practice on keeping your core tight throughout the whole exercise.
C) Eccentric pullup accumulate 10 reps
D1) HS Hold 45 sec.
D2) hollowbody hold 45 sec.
D3) arch body hold
45 sec/30 sec rest x4
3 mile @ 8:30 pace
Record your time on the 3 mile run