07/14/2017

Run 5:00 at Z1 pace 

then:
24 sets:  run :30 at 90% aerobic, :30 recovery pace

I had someone working out with me today so this was much more pleasant. 

then:
2 rounds at a very relaxed pace (this may take a full 30 minutes so no need
to go hard) 
1300m row
15 wall walks (this was probably the hardest part of this workout)
100m farmer carry #24 kg (53# each hand)
45 double unders.