Friday
A1. CG Bench Press @ 10X1, 5 x 5, rest 20 sec
A2. Push Ups, 5 x 30 sec AMRAP, rest 3 min
B. Strict Pull Up, 1/min for 10 min
C. Eccentric Only pull up, 3 x 3 reps w/ 5 sec eccentric, rest 2 min
+
5-10 min Dynamic Run Warm Up
+
Run 6 x 60m build up sprints, rest 1 min b/w sets **take 10m or so to build up to full speed, sprint 60m, take 10m or so to slow down
A1: 115, 115, 125, 130, 130
A2: 18, 17, 12, 14, 18
B: completed all it got really hard around 6 min mark
C: completed
Run: completed
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