Don’t skip because it’s Friday and running! Attack your weaknesses, don’t avoid them. The guilt of skipping a workout feels worse than the actual workout.
Warm Up-
Run With a med ball.. and a partner
4×10 sets of Push ups (have someone put a plate on your back and try weighted push ups
50 Air squats

Strength
Bench Press
5 @ 40%, 5 @ 50%, 3@ 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod- Going long today-
4 Rounds
800m Run
25 Push ups
25 Air squats (coaches will be calling no reps on air squats)