Friday- Dead and Still Running

Warm-up
Stretch
10 pull ups
20 push ups
30 squats

WORKOUT
Deadlift 5-5-5-5-5
max payload but finishing all 5 reps each time is most important

THEN....
Run 45 min alternating
5 min flat at fast pace
5 min at 4% incline at medium pace

Cool-down
slow 5 min jog
stretch