Endurance

Matt Fraser

Warmup

400m row or run

2 rounds of:

15 back ext.

15 sit ups

10 Push Ups
5 Horizontal rows

Mobility

2 body parts. 2 Minutes each. 

Endurance

Add 5 min to last week's run. 

Here's what was for last week: 

Run as far as you've gone over the past month + 5 min. 

If you're not sure, or haven't done much, shoot for 30-40 min.

Notes

Who's doing back flips?

And, what's a "hip lap?"