Run Session #3

Warm Up:
1200m low intensity jog
Activations

Then
3 Sets: 
5 min run
2 min rest

Each 5 min run consists of 5 1 min intervals
30s: @30% intensity
20s: @60% intensity
10s: @ 90-100% intensity

Running Article: 

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00334.2012

Rowing Article:

https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.803430/full

Skill Work:

Strict Press
4 Sets of 10 @50% of 1RM Strict Press
Rest 2-3 mins