Run – 10 miles at 10 min avg. pace.
Lift
Super-set 1 (vertical loading) | Reps/weight | Reps/weight | Reps/weight | Reps/weight | Reps/weight | Reps/weight |
Rev-lunges | 4/115 | 4/120 | 4/120 | 4/120 | 4/120 | 4/120 |
Plank | 1 min | 1 min | 1 min | 1 min | 1 min | 1 min |
Super-set 1 (vertical loading) | Reps/weight | Reps/weight | Reps/weight | Reps/weight | Reps/weight | Reps/weight |
Hip Thrust | 4/150 | 5/150 | 5/150 | 5/150 | 5/150 | 5/150 |
Hanging leg raise | 12/bw | 12/bw | 12/bw | 12/bw | 12/bw | 12/bw |