A: Using the pace /500m set in your 5km row
All sets will be 3 minutes followed by 1 minute rest
Set 1: Pace ( -3)
Set 2: Pace ( - 5)
Set 3: Pace (-3)
Set 4: Pace (-7)
Set 5: Pace (-3)
Set 6: Pace: (-9)
Set 7: Pace (-2)
B: Bench press - using your 3 rep max - 4x4 at 90%, 3x3 at 100%, 1x1 at 110%