0.75 mi warm up 16x200+m hills, jog down recovery 0.75 mi cool down Splits: 50, 53, 52, 51, 52, 50, 49, 49 48, 45, 47, 48, 48, 49, 47, 47 Core work 2 sets: 25 swiss ball crunch 25 swiss ball side crunch, each side 25 leg levers with swiss ball 25 bridges Strength circuit 3 sets: 15 balance bicep curl and press (10, 10, 15 lb DBs each arm) 25 pushups 15 bent over row (15, 15, 20 lb DBs each arm) 15 tricep extensions (20, 20, 20 lbs) 15 squats (20, 20, 20 lb DBs each arm) Plus one extra set of 25 pushups to make it 100.
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