Morning: 20 minutes. Run 30 seconds, rest 30 seconds
Night:
6 rounds of 3 minute intervals.
5 deadlifts at 235 lbs., then sprint down block and back (approx 250-300 meters) - rest remainder of 3 minute interval.
My splits for the deadlift/sprint were: 1:35, 1:30, 1:28, 1:28, 1:32, 1:24.
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