110308 10 x 100m

Warm up:- arm swings/rotations, knee highs, over-n-unders,  15 abmat sit ups unanchored, 15 abmat back extensions, 5 hollow body practices, 5 laying knees to elbows, 10 supermans, 5 squats

Chin up challenge 4-5-4-4-6 total 23 reps pull up rev assisted.

A few mins warm up on elliptical gradually increasing speed.

TUESDAY 110308
Ten rounds, each for time of:
100 meter Sprint - on ellipitical lev 2
Rest 90 seconds

0.30, 0.23, 0.23, 0.23, 0.23, 0.26, 0.26, 0.25, 0.25, 0.25.

Total time including rest 17.47 mins

$ out:- Stretching and foam rolling and tennis ball on delts, glutes and ham's