Run 800 meters
Glute Ham developer Bench Press, 15-15-15-15-15 reps
Run 800 meters
Notes:
1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O’bar is too heavy.
3. Don’t rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.