1a) Bench Press, 3x5
1b) Bent over BB row, 3x10
Aerobic Capacity
Tempo Runs x10 (approximately 1:2 work to rest)
The tempo runs will be performed by running a full lap in the gym (including the stairs). You'll then rest for about twice as long as it took to complete the lap. You'll have to experiment with how fast you can go on the run. If you go too fast you won't be able to sustain that for all ten reps. If you run too slow, well, I'll let you know if you're running too slow.
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