Strength

1) Deadlift 3 @ 7, 3 @ 8, 3 @ 9, plus three down sets (load drop -10%)
2) Back Squat 4x6, 90% of this week's 6 @ 9
3) Push Press 3 @ 7, 3 @ 8, 3 @ 9, plus four down sets (load drop -10%)

Aerobic Development

Run 5k Time Trial

Notes
If you're going into these hard runs without a proper warm-up, you are (1) underperforming and (2) being an idiot. I recommend a very slow 800m jog, the Hinshaw warm-up (below), and then a slightly faster 400m jog, then a couple minutes of rest before starting.

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