Intensity / Focus of the day is the running
A. Running
100m x 10; rest = walk back, building on intensity with each set
+
E3MOM x 5; run 400m (rest remainder)
+
Broken 400’s
100m @80%
200m @70%
100m @90%
Rest = 100m walk
X 4 sets
B. Strict Weighted Chinups 6 x 3
C. Single Arm Ring Rows x 6 reps x 4 sets each side
D1. Db Bench Single arm alternating reps x 10
D2. Zombie hold single leg squats (RFE) x 6; each side
X 4 sets