At least we finish with Bench!

Using the pace /500m set in your 5km row

All sets will be 2 minutes followed by 1 minute rest

Set 1: Pace ( -2)

Set 2: Pace ( - 4)

Set 3: Pace (-5)

Set 4: Pace (-6)

Set 5: Pace (-7)

Set 6: Pace: (-7)

Set 7: Pace (-5)

Set 8 and Set 9: Pace (-4)

Bench press -

using your 3 rep max -

1X 5 at 70%, 1x5 at 75%, 3x5 at 80%, 3x2 at 82.5%