1) run 3 slow miles
2) 4 rds
10x face down back extensions
5x (each side) russian twist-25#, Ash- 15#
10x sit ups
45 sec forward leaning rest
3) 4 rds
10x hamstring hell
20x leg lifts
5x y+l -2.5#
"It's supposed to be hard. That's the magic in it. It's pretty simple." Rob Shaul
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