August 21, 2018

Choose A or B.    You may do both if you choose  

A) 4x4 bench press

4x4 strict press  

use same weight across all 4 sets.  Heavier than last week.   This is the last week at 4

B) 3x600m run with 90 seconds between each

rest 3 minutes  

3x200 run with 90 seconds rest between

rest 3 minutes

3x500m run with 90 seconds rest between

rest 3 minutes

3x200m run with 90 seconds rest  

try and keep all runs of same distance the same speed.  Try and make 500s as a faster pace than 600s and make the second set of 200s faster than the first set of 200s.   Last set of 200s should be very fast.   

If you choose to row or bike rather than run do the following  

6x3:00 with 45 seconds rest between.   

Goal is consistency across all 6 sets.