This mornings workout:
warm up treadmill 5 minutes
sprints treadmill 5 minutes of 30 second at 3.0 and 30 seconds at 7.0 (5 rounds)
off treadmill
weight circuit (two times per segment)
10 heavy weight bicep curl (15 lbs for me)
10 rear rows 20 pounds
10 overhead press 15 pound weights
20 dips
Repeat above - sprints 5 minutes/2 x above circuit - three times all - 3 sprint segs - 6 circuit
sumu squat - upright row combo 10 x plus 10x upright rows - repeat three times
that was it. Enjoy :)
warm up treadmill 5 minutes
sprints treadmill 5 minutes of 30 second at 3.0 and 30 seconds at 7.0 (5 rounds)
off treadmill
weight circuit (two times per segment)
10 heavy weight bicep curl (15 lbs for me)
10 rear rows 20 pounds
10 overhead press 15 pound weights
20 dips
Repeat above - sprints 5 minutes/2 x above circuit - three times all - 3 sprint segs - 6 circuit
sumu squat - upright row combo 10 x plus 10x upright rows - repeat three times
that was it. Enjoy :)
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