Testing

AM
5 x 800m Run @ 80% effort, rest same as work time - goal is 3:00/set
3:08-3:20-3:28-3:38-3:43

PM
A1. Chin-up @ 30X0, 1-1-1-1-1, 120 sec (50lb prev)
40-50-55-65-70(f), 15# improvement
A2. Dip @ 30X0, 1-1-1-1-1, 120 sec (45lb prev)
40-50-55-65-75, 30# improvement
B. Side Lying Powell Raises @ 4010, 8RM (25lb DB)
30, 5# improvement
C. DB External Rotation @ 3010, 8 RM (20lb DB)
25, 5# improvement