September 30, Wednesday

CG Bench Press, build to 3RM
+
10-15 min track style dynamic warm up
+
Run 400m @ 2:00
rest 60 sec
x 3
rest 3 min
x 2
(6 x 400m total) 

1: 165 3RM

1: MHR 165
2: MHR 167
3: MHR 176
4: MHR 177
5: MHR 180
6: MHR 183

All set were between 1:57 and 2:03, MHR = Max Heart Rate