I changed the Dynamic Warm Up routine some and am now doing this . Ignore the girl in booty shorts and sports bra. I am keeping windmills in. This seems like a good overall warm up. There is also a good article on zone training on The Science of Running site.
MONDAY'S WORKOUT
Row 500 meters
DROM
Squat 5 @ 80/5 @ 100/5 @ 115
Dead lift 5 @ 120/5 @ 150/5 @ 180
DB bench 3 x 10 @ 37.5
Ab wheel 3 x 9
Reverse Hyper 3 x 10
Slept good last night and had a sufficient quantity of coffee. The workout felt good and when the workout feels good I feel good.
MONDAY'S WORKOUT
Row 500 meters
DROM
Squat 5 @ 80/5 @ 100/5 @ 115
Dead lift 5 @ 120/5 @ 150/5 @ 180
DB bench 3 x 10 @ 37.5
Ab wheel 3 x 9
Reverse Hyper 3 x 10
Slept good last night and had a sufficient quantity of coffee. The workout felt good and when the workout feels good I feel good.
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