5 mile tempo run

Warmup

Bro session: 4 rounds 1 min per station
15 dual DB floor/bench press (hvy unbroken reps weight) 2x35
15 dual dumbbell strict curls (not hammer, still torso) 2x20
15 good mornings with 65# sandbag on shoulders

Workout: 20 mins AmRAP of:
12 strict dual dumbbell shoulder press 2x35
9 dual dumbbell hang cleans
6 pull-ups
200m run
Wear 20# weight vest for extra challenge

75min on trainer @ z2

6 miles