Thursday: Intervals

Good one. Upstairs at Y. "Sprinting" on laps got progressively slower and while the first few rounds I didn't take any break between running and work sets really, on last several I needed 45-60 seconds of breath catching after the laps.

• 20 med ball slams (10lb)>> 20 sit ups>> run 2 laps (fast)
  
• 20 DB swings (50lb)>> run 2 laps
• 15 med ball slams>> 15 sit ups>> run 2 laps
• 15 DB swings>> run 2 laps
• 10 med ball slams>> 10 sit ups>> run 2 laps
• 10 DB swings>> run 2 laps
• 5 med ball slams>> 5 sit ups>> run 2 laps
• 5 DB swings>> run 2 laps

When I returned DB to weight room I needed to let the sweat flow and come down still a bit so did some light pull ups, dragon flags, and russian twists with 25lb plate (5, 5, 15)... did the trick

Running was the killer - obviously. The only work set that was not totally easy was the 1st set of 20 DB swings. As the numbers got low, felt like silly b/c I could have continued to do so many more reps, but the running stayed getting harder and harder so I guess that's all that matters.

Forgot to look at the clock at start, but I think I was inside of 20 minutes b/c I finished by 12:50 and a class that had started at 12:30 hit the track during my first set of DB swings and that would have been a few min after the class started at least. Those bamas messed up those 2 laps b/c I had to go slower to navigate around them. But there were some bunnies so that softened the blow.