4th
PM
A. build to a tough triple close grip bench press in 10mins
45x5, 135x5, 165x3
195x3 - http://www.youtube.com/watch?v=vPlUYxahPOU
205x3 - http://www.youtube.com/watch?v=f2JKqn91DTE
215x(2+f) - http://www.youtube.com/watch?v=Of9pYshs6MI
210x(2+f) - http://www.youtube.com/watch?v=3U25btrUUWg

+
AD 30sec 90% effort
rest walk 30sec x 8
+
Run 200m 90% 3000m aero pace
rest 90sec x 8