Day 1
5x Cadence Run @ 110. Run as far as you can at a 110 pace. if it is less than 2 minutes, drop the cadence by 3 each time you fall short. if it is more than 5 minutes, increase the cadence by three until you fall into a 2-5 minute duration at 110. Rest 3 minutes between efforts
Day 2
10 RFT: 10 Jumping Lunges 15 Calorie Row 20 double unders
Day 3
2-2-2-2-2-2-2-2-2-2 Deadlift @ 80%. Rest exactly 1 minute between rounds then: 5 RFT of: 15 Hang Cleans (95/65) 50 Mountain Climbers, 200 meter run
Day 4
20 rounds: 30 seconds calorie row 30 seconds rest
Day 5
Find 5 RM Back Squat in 20 minutes then: 4×800 meter repeats
