In the above picture, the athlete is a) attempting a pistol, b) break dancing, c) none of the above, or d) other? Please post answers to comments.
1] 2–5 x 800m w/ 3 min rest. Do 2 to 5 sets depending on your training requirement. If you can hold 4 or 5 at a steady pace with required rest, do as many.
+ Bike: Use a Monarch ERG,
+ C2:Row 20:10×8
+ Run or use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
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