2 x 100 bicycle crunches

1:30 prone

:45 right

:45 left

50 bench crunches

(run 6.8 miles)

2 x 50 sit ups

50 bench crunches

2 x 100 bicycle crunches

1:30 prone

:45 right

:45 left

50 bench crunches

(run 7 miles)

2 x 100 sit ups

50 bench crunches