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.

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