November 29, 2015

SUNDAY 9:30 AM

WARMUP: 100 meters easy, 150 meter hill, 150 meters easy

HILL SPRINT (1′ recovery)
60 meters x 12 reps (4  < 10.9″, 2 < 10.5″; 4 < 9.9″; 2 < 9.3″)

SQUAT (2′- 4′ recovery each set)
100 lbs x 10 reps
135 x 10
225 x 5
245 x 2
265 x 1
275 x 1
225 x 10

NOTE:
AM Weight 180 lbs
AM Heart Rate: 48 bpm

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