Friday, June 23rd, 2017

Strength:  Front Squat
0:00 – 3 reps @ 45%
1:00 – 2 reps @ 50%
2:00 – 1 rep @ 60%
3:00 – 3 reps @ 50%
4:00 – 2 reps @ 55%
5:00 – 1 rep @ 65%
6:00 – Rest
7:00 – 1 rep @ 70%
8:00 – 1 rep @ 75%
9:00 – 1 rep @ 80%
From minutes 10-15…build to a heavy single for the day.
Running work:
400-200-400-200-400 (one minute rest between each)