(2:45--didn't get hard until 9 and 10)
+
Run 400m x 6, rest 2 minutes b/w sets @ 50,60,70,80,90,100% efforts
(2:04, 1:51, 1:44, 1:32, 1:29, 1:24--Pacing felt pretty good. Killed myself on the last run. Didn't expect it to be faster.)
+
Ido Portal Squat Routine
(I now realize just how inflexible I am. Wowsers.)
+
3 Sets
8 Scap Pull Ups
15 Scap Push Ups
6 Bottoms Up KB Windmills
(Used 18lb on KB. Wasn't sure if you wanted 6 total or per side, so I did 6 per side)
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