09.04.2008 - Matt

Warmup:
light bike to the Y
10 minutes on the rowing machine

then:
20x push-press @ 95#
5x each side sprinter abs
1:00 air-dyne arms only
15x push-press @ 95#
10x each side sprinter abs
1:00 air-dyne arms only
10x push-press @ 95#
15x each side sprinter abs
1:00 air-dyne arms only
5x push-press @ 95#
20x each side sprinter abs
1:00 air-dyne arms only

continuous

then:

3 sets of 5 hanging straight-leg raises, slow and controlled, getting legs parallel with floor

light bike cool-down