6am
cfe: run '30:20 x 8'
30:20 x 8 rounds, 30 seconds on 20 seconds off, all out efforts!
distance = est. .5 miles
8am
strength (incline/squat/pullup)
incline – 3x5 (#145,#165,#185*) *6reps
back squat – 3x5 (#245,#280,#315)
chins-ups - 3x8 (bw-#150)
DB presses (assistance) - 3x15,12,20 (#30)
tabata challenge: week 3/day 1 - one-arm rower (total distance = est. 750m)
