Tuesday, December 1

10 min warm up track style/aerobic
+
4 x Run 400m @ 2:00, rest 30 sec
rest 4 min
x 2
(8 x 400m total)
+
A. Front Squat @ 30X1, 3 x 3 reps, rest 2 min building, last 2 sets hard
B. Good Mornings @ 3030, 3 x 8-10 reps, rest 2 min
C1. Hollow Hold, 3 x 45 sec, rest 30 sec
C2. Arch Body Hold, 3 x 45 sec, rest 30 sec

Runs sucked this morning, averaged a little over 2:00
Heart rate dropped fast but got up to around 171 on the runs 

A: 195, 205, 215
B: used 95#'s for all sets
C1: first 1 was fine next two sets were a struggle
C2: first set was hard the next two was even harder did get the full 45 secs on the third.