Monday -Rest Day
Tuesday - Hill Work (2 miles), Overhead press (30 reps @ 20lbs), Seated Dips (30 @ 50lbs), Vertical Chest (30 @ 45lbs)
Wednesday -Tempo Work (3 miles), 200 reps of alternating ab workouts
Thursday - Rest Day (3 mile walk)
Friday - Interval Work (3 miles)
Saturday - 1 hour of hip and back stretches
Sunday - 5 mile run, Overhead press (30 reps @ 20lbs), Seated Dips (30 @ 50lbs), Vertical Chest (30 @ 45lbs), 3 mile walk
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