Tuesday
A1. Half Kneeling Single Arm DB Press @ 30X3, 6-8/arm x 4, rest 1 min
A2. 3-Point Single Arm Bent Row @ 30X3, 6-8/arm x 4, rest 1 min
+
Run 600m @ 1:40/400m pace, rest 2 min b/w x 4
+
Ido Portal Squat Routine  

A. 40x8, 45x8, 50x7, 50x6

A2. 53x8, 53x8, 53x8, 53x6 tempo on the last set crushes me. 

1) 2:40 ( ended up being 640m... Oops)

2)2:19

3) 2:15

4) 2:10