2 mile run on air runner
13:57
1st mile 7:13
2nd mile 6:44
Stayed above 8.2 the whole time. Ran last 1/8 mile above 10.
Box squat
5x8 w 3 sec neg and 1 sec pause at bottom
135
165
185
205
225
Front Back single DB lunge
3x5 per leg w 50# (F-B is 1 rep)
3 sets
10 heel elevated dbl DB front squat 50# 3 sec down and 3 sec up
Into
10 bodyweight 3/4 squats
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