1/2 mile for time x 2 (7 min rest between)
*looking for two consistent times!
B) Plyo Push-up
C) Bench Press
6x4 @ 80% of 1rm. 1-sec pause on the chest. demo
D) Push Press
4x10, building in weight each set. demo
E) Dumbbell Front Raise
4x10 w/ 1-sec hold @ top demo
F) Towel Curl
3x10, 1xMax reps demo
*Use a dumbbell or KB
G) Zottman Curl
H) Decline Sit-up
Accumulate 30-60 reps depending on ability demo
1. Cold shower first thing upon waking - turn the shower to the coldest setting possible and jump in. The victory comes from not hesitating, not easing your way in! You don't have to stay in long and do a full shower - I stay in until the water on my head stops making me hyperventilate. GAIN CONTROL.