8 X 600 with 2 minute pace
3 min rest interval
Sprint up a flight of seats (those slab of concrete for spectators)
X 2 sets of 8
(horizontal bend of the track)
Bridge for 1 min X 2
Bridge + Left leg up 30 sec
Bridge + Right leg up 30 sec
Side flange 1 min X 2
Side flange + Left Hand and Leg 45 degree 1 min
Side flange + Right Hand and Leg 45 degree 1 min
Side- leg lift (Left) 80 counts
Side-leg life (Right) 80 counts
Standard Push-ups 20
Diamond Push-ups 20
Call me dog please.