1 mile run (7:30 pace) to warm up. 2x15 squats (bodyweight, 45lb) 3x12 squats (65, 65, 75) 4x10 bench press (45, 65, 65, 65) 4x10 wide lat pull down (40, 60/50, 50, 50) 2x15 DB curl and press (12s, 15s) 2x15 DB triceps extension (20, 20) Swiss ball abs: 2x25 each: -Crunch -Side crunch, each side -Leg levers (alt ball bw legs and hands) 1/2 mile warm-up 6 rounds: 1/6th mile fast-1/6th mile slow 1/2 mile cool-down
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