1k Intervals

Still sore, arms from too many pullups., legs are sore but upper glute is better.

3x8 bent over rows

125, 175, 175, 175



Then:
The rest begins when the last person finishes his row
1,000m race pace
Rest 5 min
1,000m race pace, or as close as possbile
rest 5 min
1,000 as close to race pace as possible
Rest 5 min
1,000 as close to race pace as possible

GHD work 

The group is getting to be big so may have to go solo from here on in.