Warm-up:
Treadmill	1 mile	10 min	6.0 mph	1.0 incline

 

Set Type	Set #	Exercise	Load	Reps
Straight	1	Barbell bench press	45 lbs	15
	2		55 lbs	10
	3		65 lbs	6
	4		45 lbs	15
Straight	1	Incline chest fly	10 lbs	15
	2		15 lbs	10
	3		20 lbs	6
	4		10 lbs	15

 

Treadmill:	Time	Speed (mph)
1.0 incline	:00-:30	6.0
	:30-1:00	7.0
	1:00-1:30	8.0
	1:30-2:00	6.0
	2:00-2:30	7.0
	2:30-3:00	8.0
	3:00-3:30	6.0
	3:30-4:00	7.0
	4:00-4:30	8.0
	4:30-5:00	6.0

 

Set Type	Sets	Exercise	Reps
Alternating	2	Push-up	20
	2	Narrow-grip push-up	10

**Followed by 5 minutes on the treadmill – same interval routine as shown above.

Set Type	Sets	Exercise	Load	Reps
Alternating	2	Bench dip	n/a	12
	2	Skull crusher	20-30 lbs	12

 

Total time = 60 minutes on the nose. Again, the weight & rep suggestions are just that – suggestions. Do whatever feels challenging, but not impossible! And don’t forget to stretch after!