The dreaded tempo run...
I've been neglecting my speed training, so this was going to hurt.
I ran 10 minutes out at faster than race pace; mile 1 was 7:38. I hit mile 2 at 15:19, so I was doing really well.
I faded over the last portion but accomplished my goal for the morning.
5 Rounds for Time
800 meter Run
23 Goblet Squats, 35#
13 single Leg Deadlifts, left and right
Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Completed this scaled version in 27:37. Rest easy, Warrior!!
30 minutes of HIIT
Positional Isometric Warm Up https://www.youtube.com/watch?v=kHOg1qRSKCs
Allan Thrall Shoulder Mobility https://www.youtube.com/watch?v=4fytgVeSmo4
Resistance Band Drills
Onnit Shoulder Matrix https://www.youtube.com/watch?v=A-MZOdHH3Nc