14NOV

Black Lagoon W7D1

Warm Up:

E2OM 16 Min - 10cal Row + 6x Push Press #75

Strength:

Leg Press 3x10

GM 3x10

Lat Pulldown 3x10

Narrow Chin Up 3x10

Straight Arm Pulldown 3x10

Conditioning:

5min Warmup Run into 5x 800m Hard (6-6:45/mi) + 400m at 8:00/mi