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This workout is designed to build leg endurance. arm up well and remember why you started
Strength – back squat
1×30
1×20
3×15
1×30
- You will have to go lighter than normal but make it tough
- I used 155 for 30, 185 for 20 and 245 for 15
rest 8 min
Stamina – go every 3 min for 18 min (6 sets)
200m run
5 pull ups
10 push ups
15 air squats
- each set should be a sprint, the faster you go, the more you get to rest
rest 4 min
Core – complete 3 sets
25 butterfly sit ups
20 back extensions
15 hanging knee raises
