Hope everyone had a great week last week. I saw the pictures of the running and it looks like everyone had a good time and did well despite the weather.
It is shaping up to be a great week and a beautiful weekend, this weekend is the long weekend so get out and enjoy it with your family and friends.
Notes
Cardio - cardio is any training that gets your heart rate up ie. biking, roller bladeing, running, mountain biking. you choose your favorite way to exercise
Strength - This week you are doing strength on your own, I have put a little strength program below, make sure you build-up, there is no use going hard in strength then being too sore for the other workouts.
Training this week
Wednesday - Hardwood 5 - 6:30 - intensity - bring your poles and running shoes because we are going to do a natural interval session on the trails.
Saturday - there is no training this weekend, get out and enjoy the weekend with your family
Training Program
Strength Program
3 sets 10 reps - 2 min rest between each set
Incline Pull-ups
Push-ups
Plank 60 sec
Pistol Squats
Tricep Push-ups ( hands under shoulders)
Burpees
split squat
Walking Lunges
incline pull-up
pistol squat
Split squat
