Thorough run warmup+
Run 1000m @ 90% effort, start a new set every 6 min x 2
4:54 – 5:12 run down and up the hill for the second 1000
+
20 alternating TGU, not for time, rest as needed
all @ 50
Bridge up with KB in right hand felt a little off. Glutes probably weren’t firing effectively.
+
modified run warmup again
a couple 100m OTM @ 70%
Several 200m E3MOM progressive build up
+
Run 1000m @ 90% effort, start a new set every 6 min x 2 (repeat efforts from first set)
4:54 – 5:22 – same as 1st set, looked at my watch specifically to see that it took 2:26 just to run up the 400m hill.
+
Air bike 10 min cooldown
done