1 mile run
2 mile bike ride
1 mile run
2 mile bike ride
1 mile run
2 mile bike ride.
cover as much distance as possible
then for time:
30 of the each of the following:
weighted walking lunge 35 lb db each arm
jump squats
pull-ups
bicep cable curl
shoulder press 45 lb db
dips
push-ups
tricep cable press down
after completing all movements 30 reps repeat but do only 15 reps of each movement.
after finishing endurance i completed remainder but did not time self forgot stop watch went to rec. center to complete workout today. bike done on ergo bike, run on treadmill.
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