MORNING: goal times are according to Stew Smith; total is 4 mile workout

Goal time for 1 mile run is 7:00

1 mile run 6:26

Goal time for jog 1:45 (3 sets)

400 meter run 1:20

400 meter jog 1:45

400 meter run 1:30

400 meter jog 1:39

400 meter run 1:29

400 meter jog 1:48

Goal time for the jog is 1 min (6 sets)

200 meter run 38 seconds

200 meter jog 43 seconds

200 meter run 40 seconds

200 meter jog 45 seconds

200 meter run 37 seconds

200 meter jog 53 seconds

200 meter run 36 seconds

200 meter jog 50 seconds

200 meter run 37 seconds

200 meter jog 50 seconds

200 meter run 40 seconds

200 meter jog 53 seconds

AFTERNOON

1-6-1 pull-up ladder

KB clean/press x 8 @ 44lbs each arm

Deadlift 200 x 20

KB clean/press x 5 @ 53lbs each arm

Deadlift 155 x 20

KB clean/press x 5 @ 53lbs each arm

Deadlift 155 x 20

KB clean/press x 5 @ 53lbs each arm

Deadlift 155 x 20