24 hrs Fire, then...
AM Run:
2 miles brisk pace
Later...
Warmup
LC:
3 mins @ 2x32kg; 5 rpm = 15 reps
...rest til HR < 100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps
...rest til HR < 100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps
...rest til HR < 100 bpm...
3 mins @ 2x32kg; 5 rpm = 15 reps
Ttl: 12 mins/ 60 reps
Stretching
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