Strength
Bench press
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%
#Optional DB rows between sets, 10-12 reps.
Workout
2 rounds
200m dball carry^^ – 100/60
20 Knees to elbow
400m run
^^Carry the dball in the front of your body at your belly
**Another workout with heavy carries. Twice in a week = overkill? Nah. But I’m aware of it, and it’s good for you as there’s a slight difference in the stimulus. Aside from the distance, let me know how your breathing is affected. And it will still tax your grip making those knees to elbow a little more challenging.
As with the bike on Thursday, don’t use the run as your recovery – attack it! You have two rounds of this, so you should be sprinting.