2 mile z2 run on air runner
100% nasal
17:52
6.6 pace
Half mile in 4:28, Mile 8:52, 1.5 at 13:24.
I could go faster but wanted to see what a nasal pace and time would be.
Back squat max
3x165
3x185
3x215
3x235
1x255
1x275
3 rounds
10 bb hip thrusts w 3 sec neg 135#
20 seated banded hip abductions
2min max reps back squat w/bodyweight
185 for 20
