3 miles of 200m sprints followed by 200m hard recovery pace rowing = 12x200m sprints & 12x200m recovery. Never allowing breathe to recover or heart rate to drop
You should be lifting heavy enough so that you are reaching failure by rep 10
3x10 of the following
Squats with Bar bell (Narrow Stance)
Hamstring Ball Curls (neutral)
Reverse Lunges with Bar Bell
Hamstring Ball Curls (Toes together)
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