Warm-up:
1.5 mile run (12 mins 38 secs)

Rest 5 min.

1 mile run (8 mins)

Conditioning:

5 Rounds
3 Push Press  (133#)
10 KB Swings (50#)
45 second Rest

Rest 5:00 then

40 Sumo Deadlifts For Time @ 50% of 1RM (153#)


Extra credit:
3 Rounds
20 x Walking lunges w/ 35# KB each arm
10 x Dead hang knees to elbows


So Mountain Mile training in full effect.  Ran on the treadmill which I'm not a big fan of, but with the air quality issues outside figured it was for the best.  The good news is that my slow running felt slow and relatively easy.  Going to take tomorrow off running and put in some rowing.  Thursday will be a time trial to see just what I'm capable of.  I really like doing conditioning that includes strength components, Emergent Fitness had a workout scheduled for tomorrow that perfectly matched my goals of something overhead and light high volume deadlifts.  All in all a decent workout today.