Tuesday 7/9/13

Speed and Tempo
1600 Down
1600 m
1200 m
800 m
400 m
200 m
*Run at race pace for 1600 and progressively faster for each run. Example: 1600@2:30/400, 1200@2:20/400, 800@2:10/400, 400@2:00, 200@50 sec.
*Rest 1-2 minutes between each run.

Strength and Endurance
6 Rounds
8 Thrusters (115/65)
8 Pull Ups
Rest 90 seconds between rounds.