August 2, 2018

You will choose either the running or the lifting, NOT both

3 Rounds of:
600m Run
rest 90 seconds
400m Run
rest 90 seconds
200m Run
rest 4 minutes between rounds
run at a consistent pace. for example if you run the 600 in 3 minutes, then the
400 should be 2 minutes and the 200 should be 1 minute. try and stay at that
same pace for all runs

OR do the lifting

4x5 Bench Press
4x5 Strict Press
heavier than last week