On the 0:00 1 mile run
On the 10:00 100 burpees
On the 20:00 1 mile run
After: 3rds
20 back squats at 135/95
*get as heavy as you can handle with the weight you have. If you have 2 kbs put them in the front rack for your 3x20, same with DBs!
Warmup:
400m run
Then 3rds
5 push-ups
10 squats
5 burpees
Mobility: chest, spidey, pigeon
8:38 Paced the burpees in sets of 10 (9:30) 8:41 Kept the squats lights, can’t drop metal plates on concrete if I needed to bail!😬
Derek 1st mile 7:00 Burpees 5:36 2nd mile 6:46 Aiden 1st mile 6:56 Burpees 6:00 2nd mile 6:35 Notice I beat him on the burpees💪🏽!
Well that sucked for me. Lol Mile 1. 9:45 Not 100 burpees. Maybe 80 Mile 2. 9:24. Took this workout to the track.