Run: 5K Dead Lift: 6x6 Women:95 Men:135 Then one set of 30 Ab Crunch: On your back with butts against a wall and legs straight up it. Hands slide from your shins to the shoe laces or in my case...the skin of the foot 6x10 Split Squat: Knee touches an ab mat 6x10 Reverse Hyper with a pause in the contraction: 6x10x20 Run: YES, even for the non runners. Go out the door and hoof it for five minutes the turn around and get back Bike I hauled ass 16:33
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