Sunday, 131020.

a. warm up. 

      every 2:00 x 3. 

        200m run + 3 light deadlifts.

b. strength. 

      5x5 deadlift. rest 2:00. 

        *200m row immediately after each set. 

c. conditioning. 

      25:00 run (hard but not maximal). 

d. mobility.