July 26, 2019

You may do part A or part B.

A1) Bar on back lunges

4x10 (5 each leg alternating)

use same weight all 4 sets.

A2) 4x10 max rep strict pullup

B) 800m jog, 1 minute rest

2x400m sprint, 1 minute rest between

600m jog, 1 minute rest

2x300m sprint 1 minute rest between

400m jog, 1 minute rest

2x200m sprint, 1 minute rest between

200m jog, 1 minute rest

2x100m sprint, 1 minute rest between

score total time

jog is meant to be at a recovery pace (conversation).  

sprints are meant to be fast and consistent.