July 25, 2018

You will complete either the lifting OR the running

A) 4x5 Bench Press
same weight across all sets. heavier than last week

B) 4x5 Strict Press
same weight across all sets. heavier than last week

OR

1x800m at moderate pace - 200m jog
rest 1 minute
2x400m at moderate/fast pace - 200m jog after each 400
rest 1 minute
3x200m at fast pace - 200m jog after each
rest 3 minutes
6x100m sprint - rest as needed between sprints
you may sub rowing for run if necessary.