3.5 miles on treadmil
-7 mins at 7 mph
-7 mins at 7.5 mph
-7 mins at 8 mph
-1 minute sprints @ 9, 9.5, 10, 10.5, 11. (1 minute breaks inbetween)
2 sets of 20 scissor kicks
2 sets of 25-free squats
3 sets of 8- pull ups
5 minutes of ab work.
**hard workout, tired afterwards!**
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