1 set of core
x10
Brace
Bridge
Quadruped SL HE

6x1200m w/ same rest – 3:57,3:55,3:57,4:01,4:08,4:13.

First really hot day – mid 80s. Felt great but the heat got to me towards the end.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

30x200m w/ same rest – 36-38 seconds per 200m

1 set of core
x10
Brace
Bridge
Quadruped SL HE

4 sets of strength
1 leg squat x5
Chinups x5 w/ 26lbs
Pushups x5

12x150m w/ 3 minute rest – 19 seconds.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

50 minute run – Hoboken.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

8x300m w/ 4 min rest. 50,48,47,45,45,45,45,45.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

30x200m w/ same rest – 36-38 seconds.