Mile

Monday: 
warm-up (rower 1000m, dynamic stretch)
then


50m walking lung 
70 double unders 
run 400m 
5 rounds 


then 
4 bb lunges (135#) 
8 GHD sit-ups 
12 GHD back extensions 
max reps 12:00minutes 


Tuesday: 
20 minutes stairmaster @ 120 level 
10 minute bike test @ 12 lever 
run 1 mile (Sports Mall outside 6:30 time)