Ryan's recommendation: 1 quick mile with body squats
.25 mile warm-up
.25 @ 7.0mph (2:08 lap pace) then 25 body squats
.25 @ 7.2mph (2:04 lap pace) then 25 body squats
.25 @ 7.4mph (2:01 lap pace) then 25 body squats
.25 @ 7.6mph (1:98 lap pace) then 25 body squats
.25 mile cool-down
Total Workout: 1.5 miles
Then 20 exercise ball hip thrusts; lay on ground, feet rested on ball, push hips up and pull knees in and up and put feet flat on ball.
New Miles: 1.5
Total Miles: 108.5
Miles Remaining: 1392.0
Weight: 143.2
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