Fitness Plan 1

2 mile warm up run steady statepace

Squat to shoulder raise( light weights)..................................3 x 20 reps
Squat thrusts...............................................................................3 x 20 reps
Glute bridge................................................................................3 x 20 reps
Full sit ups...................................................................................3 x 20reps

water stop

1 mile steady state jog

water stop

Squat to shoulder raise( light weights)..................................3 x 20 reps
Squat thrusts...............................................................................3 x 20 reps
Glute bridge................................................................................3 x 20 reps
Full sit ups...................................................................................3 x 20reps

3 x 30 sit ups

cool down