ME Lower: (Pick One) Work up to a x2-6 @9 RPE (Load/Rep Drop) 4-6% Fatigue
Back Squat (Bands or Chains):
Deadlift (Bands or Chains):
Assistance: (Pick One) Work up to a x6-15 @8 RPE (Repeat) 4-6% Fatigue
Warm-up: 800m easy jog w/ 3min rest
3 rounds: (100m sprint, 50m walk, 100m sprint, 50 walk, 100m sprint) w/ 3min rest b/t sets
Warm-down: 800m easy jog
Workout Pacing: The 100m sprints must be faster than your 400m “Goal” pace.