6-4-25

Workout with Ross 

Shoulders and back

Banded front raises

3x10 green

Banded lateral raises 

3x10 black

SA DB half kneeling shoulder press

3x10 35#

DB SA bent row

3x10 50#

Strict pull ups

3x10

Landmine bent row 

3x10 100#

YGIG

150m row until 3k

13:23, we went to 3200 to make it a mile each.