ROME, DAY 38: Wednesday, February 10, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x6 Pull Ups = x3 7s Hold + 7s Negative and x3 10s Negative, each set followed by 1 Minute Plank Hold

(C) 400m Jog + 400m Run

(D) 4x100m Sprints

(E) Bench Press 4x10 @ 50-60% of 1RM

Each set followed by 200m Run, 200m Sprint

(F) Bench Press 1x Max Reps @ 70% of 1RM