4 mile run plus wu/cd

Have a great week, y'all!

6 miles

Monday full body lift routine

10 mins warmup

Superset:
4x8 Pendlay rows (bent over BB rows from ground) 2 sec pause at top @75
4x8 dual DB bench press 2 sec pause at "bottom" 2x35

4 rounds of:
12 seated dual DB strict shoulder press @2x25
12 dual DB skull crushers hold DB touching together side by side @2x15
50m walk with DB locked overhead hold 25m each arm @35
1 min max BB/curl bar bicep curls @45

4 rounds:
30-35 sec wall sit (quad hold)
3 strict pull-ups

Stretch