Running
4 miles- 27:11
incline 1 for 2.5
incline 2 for next .5
incline 1 for next .5
incline 2 for last .5
Lifting
Split squat- 3x10 @ 40
Ex ball raises- 3x30
Ex ball rolls- 3x30
Backward DB lunge- 3x10 @ 40
Core
Caveman- 3x30 @ 12
Incline side- 1x20 each side
75 ninety degrees
75 regular
1 minute six inches
30 up and outs
8 each side leg throw downs
24 slow bike
50 fast bike
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