short interval treadmill set:
0.5 km @11.0 kph inc 1%
0.1 km @6.0 kph inc 1%
0.5 km @11.0 kph inc 1%
0.1 km @6.0 kph inc 1%
0.5 km @11.0 kph inc 2%
0.1 km @6.0 kph inc 2%
0.5 km @11.0 kph inc 3%
0.1 km @6.0 kph inc 3%
0.5 km @11.0 kph inc 4%
0.1 km @6.0 kph inc 4%
(think that takes about 18mins)
then into a mini plyometrics circuit:
3 x (20 power lunges, 20 press ups, 20 rim jumps, 20 full sit ups) rest 30 after each circuit
STRETCH! (this will help with walking tomorrow!!)
then I did some upper body weights; shoulders, triceps, lats, biceps, rotator cuff work, assisted chin ups
then off for a shower!
I'm at the dentist tomo so lie in .. YEAY!!!!! ;-)
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