Friday:D5,W5

Training:

Warm Up: ROM drills

Work Capacity:
12 x burpees on the minute for 10 minutes

Endurance:
400 m easy run
8 x hill repeates: (100% effort, held paces between 37-42 seconds)
400 m easy run

Stamina:
100 x squat (w/50lb bag of salt)

Durability:
100 x leg levers
100 x superman back extensions
Active stretch, focus on calves and achilles

150 x pullups (done throughout the day in sets of 5, all were complete deadhang and were done slow)

Notes:
High intensity day and it felt great. It felt really good to run fast again, ran down the hill as active recovery between sprints. I was pleased that I could hold the pacing within 5 second intervals.