Strength 1:10:00 [3] 2.0 km (35:00 / km)
ahr:97
Warm up: 5 min spin, dynamic stretching and ABCs
Program: 3x10 in pairs of exercises
Goblet squat DB 50#
Standing row (50#)
Step up lunge (20")
Chest press DB 20#
Hamstring curl ball 3x15
Lat pulldown Nautilus 70#
Biceps curl DB 15#
Ttriceps pull down 30#
Aerodyne 4 mins of 20/10 sprint /rest (8 ints)
Cool down: diaphragm breathing / stretching