Went to the SFH and did speed, legs were tired from yesterday but that was the point. I did a ladder workout that was 1600 meter 2lap recovery, 1288 2 lap rec, 966 1 lap rec, 644 1 lap rec, 322 all at 5k pace. times were 6:13, 5:04, 3:44, 2:29, 1:09. Did it all on my own and didn't feel any push in myself but still did the 5k pace I wanted kept a consistent 6:13 pace if you average it out. HiiT- 3x50/15 Super squat with 15 lb wt burpee biceps curl to shoulder press 15lb wt swing forward spider crawl (advancing forward) 4-way lunge with 8 lb wt
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