Hardrock Training Day 2

Running:
Treadmill run:
2 min warm at 5mph
3 min @ 15% incline HR to 175 @ 5mph
2 min flat at 5mph HR to 153
3 min @ 15% incline HR to 182 @ 5mph
2 min flat at 5mph HR to 152
1.5 min at 15% and 1.5 min at 10% HR to 178 @ 5mph
3 min at 10% incline HR to 170
2 min flat HR to 140 HR 140
1 mile at 7mph (8:29 pace) HR to 170
2 min flat HR to 140
1 min at 8mph (7:30 pace) HR to 180
Cool down.

Heart Rate Training:
HR 184 Max & 162 avg over 16 min. with:
1-S X 30R 35lbs Long Cycle
1-S X 20R 35lbs Double Snatch
1-s X 20R 35lbs Double Snatch
1-S X 25R 35lbs Long Cycle

Core Training:
Rollouts:
2-S X 3R 3/4 out
Rollups:
2-S X 5R

Fun:
5 Handstand pushups
2 Inverted Frog pose leg lifts.

Flexibility Drills:
Hip Stretches
4R Wall Walk Backwards.

Enjoy the Pain.