Monday
2 intervals of 1 mile with 2 minutes of rest between each.
then
Strength Circuit
25s on, 15s rest
Hanging Knee Raise with Twist
GHD Situp
DB Lateral Raise + Front Raise
Weighted Roman Chair Back Extension
Friday
3 Sets
8 Tempo RDL’s, 3s down, 3s up
8 Weighted Barbell Glute Bridge
Every Minute for 20 Minutes
Minute 1: Cal Bike
Minute 2: Bench Press (55lb)
Minute 3: Back Squat (65lb)
Minute 4: Rest