Running 51:12 [3]
3 minutes warm-up
1 km time trial - 4:12
Strength:
40 squats
40 crunches
40 leg lifts
40 russian twists
40 jumping jacks
jog + 2 strides (+- 400m)
30 squats
30 crunches
30 leg lifts
30 russian twists
30 jumping jacks
jog + 2 strides (+- 400m)
20 squats
20 crunches
20 leg lifts
20 russian twists
20 jumping jacks
jog + 2 strides (+- 400m)
10 squats
10 crunches
10 leg lifts
10 russian twists
10 jumping jacks
jog + 2 strides (+- 400m)
1km Cool Down
Stretch