We have been hitting the slower twitch fibers out at The Oval Office so YHC decided to get the fast twitch fibers going.

Workout:

800m easy

Round 1: 5 sets
Run-recover
300 (60-70%)-100, 200 (70-80%)-200, 100(80-90%)-300

Round 2: For time
Fartlek 100m hard 100 easy

Prayer Requests:

Hot Spots family as they are applying for colleges
Half Pipes M on the job search
Hazmat 2.0 and M
Heisenberg has a family gathering

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