warm up: 50m jog/50m sprint x 4 (work up to your full sprint by round 4)
6-8 x 400m (1 min rest)
Hold pace 2-3 secs
cool down: 200m

did either 4 or 5 400m lowest time 2:08 highest 2:20 (i think)

felt pretty good.


DUBS: needs practice SDLHP 35lbs felt light but right arm was stiff and than my left arm felt weird.

Lunges 10lbs hard. Burpees same

Thrusters 25lbs felt good. Vups hard, need to practice                                                1) 2+33 35lbs 2) 2+3 10lbs 3) 2 + 10 25lbs