A. Dumbbell alternating reverse lunges, 14x3, rest 1:30 (7 per leg)
Did this with 20# DB
B. Single leg RDL, 8 each legx3, rest as needed (use cage)
10# DB
+
Run 800m then:
14-12-8
Wall ball
Assault bike for cals
V ups
Used 10# wall ball to a 9" target.
Total time: 12:16.7
+
Three way banded hamstring stretch :30 sec half pigeon.
Did this.
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