Warm Up: Mobility + 3rds 200m Run / 5 x Pull Ups / 10 x Push Ups
Strength: Deadlift - work up to a heavy 3 rep
WOD: 10,9,8,7,6,5,4,3,2,1
Deadlifts (100/70)
HSPU
20 x DU between each...
Run:
Short Interval : 8 x 100m 30 sec rest
Long Interval : 6 x 600m 2min Rest
Tempo Run : 30mins @ 60-70%
Swim
Short Interval : 8 x100m Front Crawl 20 sec rest
Long Interval...
