1) Run intervals
6x 800m , 3:00 rest
Conrad-3:12, 3:06, 3:02, 3:04, 3:06, 3:08
Ashley-3:38, 3:38, 3:39, 3:44, 3:48, 3:48
2) 10 minute sandbag get ups
Conrad-60#sandbag-66 reps
Ashley-30#sandbag-54 reps
"It's supposed to be hard. That's the magic in it. It's pretty simple." Rob Shaul
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