Leg and Arm Focus
Bad Days Can Make Great Workouts!
Perform each of the exercises for 40 seconds each
End Round 1, Rest 45 seconds and Repeat 2 more times
20 minutes or 3 km Run. The goal is either to run as much as possible within the 20 minutes or run the 3 km as fast as possible
Repeat each exercise for 10 repetitions
End of Round 2, rest 45 seconds and repeat 4 more times
400 meters on the cross-trainer as fast as possible