7X3 Banded Deadlifts @ 50%

*Notes: Purple Band for DL up to 90Kg, Red Band for DL up to 135Kg, Blue Band for DL above 135Kg.

4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.

*Notes: It’s rest:work ratio. So 1:3 means rest one third of the time your first 400m run takes.

Azadeh Boroumand’s Decision to Sit Out 2013 – Mandi Lo
Mental Strategies from Professional Strength and Conditioning Coaches – Jeff Barnett