B-WL 039

RUN 0.5 Mile

With maximum incline 15, at speed between 4.5 and 6

 

PullDown

- 4 sets of 15 reps - Medium Heavy

  

Leg Extension Machine

Go up with both legs and go down slowly with one leg only (see picture).

- 5 rounds of 10 each leg, light weight (30-50 lbs)

 

3 rounds:

- 30 Lunges

- 10 Rocket Jumps (touch the floor with your fingers then jump)

- Abs: Touch your toes

- Stretch your Quads