Kane Train's Work Out #4

Some times you do barn burners, and some times its more mellow with really heavy warm ups.

Today was a few small ones but still very tough considering we did the "V-Day Massacre" yesterday

1.Start with strength training. weighted squats. 3 sets (5 x 125 lbs)

2. 3 rounds of (5 pull-ups, 10 push ups, 15 squats) take your time and just get loose.

3. Abdominal work time.  Do 3 rounds of the following.

                            30 seconds of standing sit-ups. 30 seconds rest.

                            30 seconds hanging leg kicks (or bicycles). 30 seconds rest.

4. Speed Wheel Work!!!! Do 3 rounds of the following.

    15 second sprint. rest 15 seconds.
    30 second sprint. rest 30 seconds
    45 second sprint. rest 45 seconds.

    remember this is a sprint! Go 100% at all times! you should finish this run and feel beat!

Congrats... you should be really tired now:)

Go sit in an ice bath for 10 minutes!