4000m/3000m/2000m/1000m
Rest 4mins/3mins/2mins between each
2k plus 25-27 seconds to start
Increase pace 3 seconds from previous with each rate increase
Treat this as a recovery effort, focused on good technique while accumulating volume. Some points to remember are to sit up straight, keep your heels down at catch and slow down your recovery.
Body Armor
4 Giant Sets
9-7-5-3: barbell bench press @ 155-pounds
30 banded triceps push downs (two hands, purple band)
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