170412:
Deadlift (15-17 minutes)
Warm up:
Set 1: 25% x 6-8 reps
Set 2: 50% x 3 reps
Set 3: 60% x 3 reps
Set 4: 70% x 3 reps
Set 5: 80% x 3 reps
then:
Work sets
Work Set 1: 90% x 1 rep
Work Set 2: 90% x 2 reps
Work Set 3: 90% x 3 reps
–then–
For total time.
Run!
Run 800m
Run 600m
Run 400m
Run 200m
NOTE: Rest 2:00 after each run. Sub for run is row 1000/750/500/250 or bike 50/40/30/20
–then–
3×10 ATYT
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630 Yoga with Bee