Strength
1A) Strict Press
- 4 x 9-11 @ 20X1 at last week’s heaviest weight
1B) Face Pulls
- 4 x 10-15
Or, for those on the pull up program, Assisted Pull Up
- 4 x 2-4 @ 4212
Conditioning
Run the following distances at 90-95% of your mile pace.
Two rounds:
- Run 600m
- Rest 75 seconds
- Run 400m
- Rest 75 seconds
- Run 300m
- Rest 75 seconds
- Run 200m
- Rest 4 minutes