Lots of hang time today. Get ready for a Friday Crusher tomorrow.
Deadlifts and running. Oh, and they are heavy deadlifts. You'll start to understand just how much you use your lower back muscles when you run. Yes it's normal, but it'll kinda suck at the 2nd run- be ready!
For time:
400 m. run
9 deadlift 315/205#
400 m. run
15 deadlift 275/185#
400 m. run
21 deadlift 225/155#