September 21, 2018

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

A) 4x2 bench press

4x2 shoulder press

heavier than last week

B) 1600m run. rest 15 seconds then sprint 100m

rest 5 minutes

1200m run.  rest 15 seconds then 100m sprint

rest 5 minutes

800m run  rest 15 seconds then sprint 100m

rest 5 minutes

400m run    Rest 15 seconds then sprint 100m

Every interval alternates between 200m at an easy run and a 200m fast run with the final finish of each interval is a 100m max effort sprint.   Pace for each distance should be the same.