5 minute stretch
3 minutes of jump rope
20 minutes of bike hitting 60% of target heart rate
2 minute rest
22 minutes run (Completed once up and down the moutain times one with a 1 minute quick stride at the end.)
2 minute rest
Back Workout with weights
25 chin ups of 5 sets of 5 reps
Rows 6 sets of 12 reps
Lat Pulldowns Close Grip 6 sets of 12 reps
2 minute walk
5 minute jog for cool down
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