Tuesday, 24 August 2010

AM:
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

PM:
Box Front Squat 3x3, 85% (180sec rest). Apply the Box w/ a Front Squat.
Rest 5 min
Sumo Deadlift 5x3, 85% (180sec rest)

Post speed and loads to comments.