Deadlift 4-6 RM
WOD:
6 Rounds of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest
Endurance Class- Weekly Training
(Only if you have been to a class)
Wednesday: Short Interval
10-12 30 seconds on; 30 seconds off
Friday: Long Interval
2 Rounds:
Run 100 m, rest same as interval
Run 200 m, rest same as interval
Run 300 m, rest same as interval
Run 400 m, rest same as interval
On your own: Time trial/Tempo
800m TT, rest 5:00, then 2 x 800m @ 75% of TT pace with 2:00 rest between