August 6, 2019

Choose A or B

A1) 4x10 bar on back lunge

heavier than last week

A2) 4x max rep strict pullup

B) 1x800m at moderate pace straight into 200m jog

rest 1 minute

2x400m at moderate/fast pace straight Into 200m jog after each 400

rest 1 minute (after second 200m jog)

3x200m at fast pace straight into 200m jog after each

rest 3 minutes (after third 200)

6x100m sprint - rest as needed between sprints

you may row or bike