5 mile tempo run

5 miles

Warmup

Split jerk 3,3,3,3,2,2,1. Build 135-175.

Workout:
5 rounds 3 min each to complete:
8 box jumps 24"
8 ring dips
10 KB swings 45#
10 KB sumo DL high pull 45#
Rest remainder of time.

Go for fastest rounds of quality reps.

Supplemental:
4 rounds of:
3 dual dumbbell floor press
10R/L single arm DB bent row
3 rounds of:
15 push-ups
15 V-ups
6 dual dumbbell Arnold press
10 skull crushers with single dumbbell

Stretch