Part 1:
Run 5 min @ Z1 warm up
+
Run 30 sec @ 80%
Run 30 sec @ 50% x 3
+
Run 1 min @ 80%
Run 1 min @ 50% x 3
+
Run 90 sec @ 80%
Run 90 sec @ 50% x 3
+
Run 5 min @ Z1 cool down
Runs felt ok. Lower back was tight. Quads are pretty smoked from yesterday. Didn't have much time to warm up.
Rest 4 Hours
Part 2:
7 sets for times:
7 Ring HSPU
12 KBS - 2pd
10 CTB chin ups
30 Double Unders
rest walk 4 min
All sets unbroken and around 1:30 each. Felt good. Pretty tired today. Used this as a recovery with some skill work.
Therefore humble yourselves under the mighty hand of God, that He may exalt you in due time.
1 Peter 5:6
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