The two rules of success:
1. Never reveal everything you know
2.
Today's Training:
Dynamic Box Squat: 10x2x 50%-60%
Split Squat: 4x10
Single Leg/Contra Lateral Single Arm Straight Leg Dead Lift: 3x8
Single Leg Calf Raise: 3x20
AirDyne: Legs Only-10 minutes
Bike Commute: 22 minutes
Run: Sprints: 10x50 yards in five minutes or less after warm up and precede cool down.
The clock doesn't stop with your walk or jog back to the start.
You can't turn around and sprint back either.
