Mondays ext tempo work was good as always
6x2min on the rower with 25 pushups and some skips inbetween
Tuesdays speed day was mediocre. I decided to work out right after work which I haven’t done before. My legs were toast.
3x flying 40s
2x30m stiff legged bounds
Weds int tempo was great, however. 5x150m@ 19.5-20.5 with 2:30 rest. medball throw circuit afterward