FREE workout 144 March 5 2012

Interval sprints

100m sprint + 30 sec rest

200m sprint + 30 sec rest

300m sprint + 60 sec rest

400m sprint + 60 sec rest

600m sprint + 90 sec rest

800m sprint + 90 sec rest

1500m sprint + 120 sec rest

800m sprint +90 sec rest

600m sprint + 90 sec rest

400m sprint + 60 sec rest

300m sprint + 60 sec rest

200m sprint + 30sec rest

100m sprint + 300sec of light jogging

Stretch out and eat healthy

October 20th 2011 - pull pull pull

Daily Dose

7 rounds (1 minute break between rounds)

-7 rope ascents with L hold Posture (15ft rope)

Rest and complete interval training

5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball