Hi guys,
heres the plan:
Tuesday morning: 3km run; afternoon: Gym 45 minutes
Wednesday morning/afternoon: 4km run
Thursday: 4km run Afternoon: sets, 45mins continuous (max pullups, 40 crunches, pushups 1 round around track everytime you drop off the pullup bar)
Friday: afternoon- Gym 45mins
saturday: Run (own mileage)
Sunday: rest/ make up for any lost sessions.
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