Friday, May 29th

A) On the minute, for 10 minutes:
Even: Run 150-200 meters 
Odd: 8 Strict Presses 

The run should take most of the minute. Go to the alley, or if you’re fast, the stop sign. Start the strict press between 40-50% of your one rep max and build if able. These come from the rack. 

B) For Time
Run 800 meters 
Then…
5 rounds of:
5 Strict Pullups 
10 Pushups 
15 Air Squats 
Then…
Run 400 meters 

*Strict 12 minute time cap

Today is all about strict strength work, mixed with running. If 5 pull-ups is easy then you can add weight. But the reps should be unbroken.