Road Run
- 3.8 miles
- time: 29:38
- 7:49 min/mile pace
Felt smooth and wasn't trying to push the pace, so was surprised to see sub-8min/mile. Temperature was 60 degrees and overcast with a slight breeze so I'm sure that played a positive role.
Later in afternoon........
4 Rounds
- Deadlift 1x 115, 185, 255, 325, 395#
(using steel 35s only, load/unload plates myself)
- 12' Rope climb from seated postion x 1
Total Time: 10:39
Campus Board
- large rungs only
- ladder 1,2,3,4,5,6,7,8,9 then 60 seconds rest x 4
- 4 minutes rest then repeat above
- 4 sets total
- basically 4x4 on the campus board
Expand the Hands bands
- 3.8 miles
- time: 29:38
- 7:49 min/mile pace
Felt smooth and wasn't trying to push the pace, so was surprised to see sub-8min/mile. Temperature was 60 degrees and overcast with a slight breeze so I'm sure that played a positive role.
Later in afternoon........
4 Rounds
- Deadlift 1x 115, 185, 255, 325, 395#
(using steel 35s only, load/unload plates myself)
- 12' Rope climb from seated postion x 1
Total Time: 10:39
Campus Board
- large rungs only
- ladder 1,2,3,4,5,6,7,8,9 then 60 seconds rest x 4
- 4 minutes rest then repeat above
- 4 sets total
- basically 4x4 on the campus board
Expand the Hands bands
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