Daniel N. did a cross training workout: warm up: 5 minutes bo...

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  • 3 miles
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speed work and weights 3 mi

warm up: 5 minutes boxing, 1 mile run
3 sets of 30 sec headstand, 45 sec plank
speed set: 3 mins easy, 2 mins 10 mph, 3 min easy, 1.5 mins 10.6 mph, 3 mins easy, 1 min 11 mph
3 sets of 7 x 45 lb dumbbell bench press, 10 x 90lb walking lunges
cool down: 3 minutes of boxing