Saturday

Saturday- A.M. IWT Threshold P.M. Run Capacity
A.M.
3 sets
Row 1000m @ 30 min TT pace
15 KB Swings, 70#
Rest 60 sec
+
3 sets
Row 1000m @ 30 min TT pace
15 Front Squats, 95#

P.M.
3 sets
Run 700m @ moderate pace (7:00-7:30 pace)
Rest 60 sec
Run 300m @ hard effort (6:15-6:30 pace)
Rest 3 min

AM: 

4:35/4:34/4:35

4:30/4:35/4:40

PM: 

700's

3:45ish

300's

42sec / 42sec / 38sec