Part 1- 

10 mins for QUALITY

12 alternating lunges

16 one-arm bench press @ 40lbs

20 dead bug kick-outs

Part 2-

3/3/3/2/2/1 min on 

2 mins rest between each

3s at 24spm, 2k plus 12

2s at 26spm, get faster

1 at 34spm, let it rip! 

While the focus was on QUALITY for the first part, that doesn't mean you can't challenge yourself with weight. Sling the sandbag over your shoulder for the lunges and grab a 50-pound DB (at least) for the bench press. The row was dirty! I thought I'd be a little faster on the minute interval, but I don't spend alot of time on speed work at high rates anymore. 1:40/500m puts you at 300m for the 1:00 TT.