Workout: Interval

Prep work: Mobility work, TGU, swings

MVO2 Protocol

15:15

50 sets

20 kg /8 rep cadence

400 reps

Volume: 17,600 lbs

Mezz

4 mile run @ easy pace

Then:

15:15

40 sets

16 kg / 7 rep cadence

280 reps

Volume: 10,080 lbs

* Very short workout didn't have the time to do 60 sets, the 50 sets felt good but my lungs still suffered from the cold that I'm still trying to get rid off. The coughing didn't help either it kept me up till all hours of the night, but I'm happy to be doing some work.