PM
General Aerobic Prep - 15min
DROM/Specific Prep - 15min
+
AD - 4 x 60sec Descending 1-4 to ~3min TT pace; every 75sec
AD - 1 x 3min
x4 Rounds
+
AD - 24min @ EN1
...every 4th min complete 60sec sled push @ heavy load w/ slow-grinding turnover
Overall, felt pretty good. I had a lot of lactic buildup in my legs on the sled push. I couldn't do it outside so I used the sled + 2x45s on a rubber floor. Not sure if you've ever dabbled with that but it's very difficult due to high friction. Anyway, I did have to walk around a little bit between the descending sets to the 24 min portion due to some right hip irritation and tightness. It's no biggie. Went away after a little bit.
+
Every-day Core Work
P- 2:55/3:00/2:59
R- 2:00/1:58/1:55
L- 1:46/1:44/1:51
Lumbar Protocol x2 Rounds
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