Wednesday, Jan. 5th, 2011
-
20min warm up run
-
long stretch
-
3 x 30m A skips
-
3 x 30m running A’s
-
3 x 30m scissor kicks
short tempo (indoors)
- 10 x 100m (rather fast, with a bit longer rests than 50m walk)
Gym:
- 2 x 10 lateral pull downs
- 2 x 10 chin downs
- 3 x 12 dips
- 3 x 15 hip raises with swiss ball
- abs in between and after