Warmup

LC:

5 mins @ 2x28kg; 6 rpm = 30 reps

....5-6 mins rest....

5 mins @ 2x28kg; 6 rpm = 30 reps

Run:

2 miles in 24 mins  (slow and easy to stretch my legs and lungs)

Gonna make a concerted effort to increase the time under the 28s from here until Chicago.  Since this is still strength work to a point, the majority of my already sparse supplemental work will be taking a backseat in favor of some basic prehab and rehab.  If I don't log it then just know that it's there.   I will probably pick up on some basic strength and hypertrophy work after Chicago.

List of shit I will be doing:
Band Dislocates
Voodoo Flossing
Downdog to Updog
Airsquat to Plow