Endurance Athletes Am Session
GP warm up
-Bench Press 12-10-8-6-4-2 rest 1min then
Super set each Bench Set with Max effort Pull ups rest :90 then repeat next bench set. (if you cant do pullups try assisted ones or rows)
-Deadlifts 5x5 increase load with each set rest 1:20

Endurance/CrossFitters Pm Session
Dynamic Warm up
-5 rounds of 2min runs @ :30 below your best mile pace. Rest 1min between each set. If you start to fall off running pace add 30 sec to rest time.
Core Work:
1 Round
100 Leg lifts For time