2 sets of core
x10
Brace
Bridge
Quadruped SL HE

4 sets of strength
1L stick bend x5
TRX Row x8
Kneeling OH Press w/ 30lbs x8

1 set of core
x10
Brace
Bridge
Quadruped SL HE

8x1000m w/ same rest. 3:19,3:15,3:15,3:14,3:14,3:15,3:15,3:18

1 set of core
x10
Brace
Bridge
Quadruped SL HE

30x200m w/ same rest – 37-38 seconds.

2 sets of core
x10
Brace
Bridge
Quadruped SL HE

4 sets of strength
1L Squat x5
Chinups w/ 12kgs x5
Pushups x5

10x200m w/ 3:30-4 min rest – 30,29,29,29,29,27,27,27,27,27.

1 set of core
x10
Brace
Bridge
Quadruped SL HE

50 min run through Cheesequake State Park

1 set of core
x10
Brace
Bridge
Quadruped SL HE

5x400m w/ 5 min rest 66,63,62,62,63!

Best and fastest 400m workout to date.