2nd Gear : Day 29 : Sprint and Go Go

Meal Plan:

6am: Protein Shake
9am: Wholemeal Bread+green Apple
12pm: Grill Fish+Mix Vege
3pm : chicken Sandwich
6pm : Roasted Chicken sandwich+Protein Shake
9pm : Tuna with Chili
12am : Protein Shake.
1-6am : Plain water

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PT Menu:

Warm-Up
1) COP = 15 rounds

Main Course
1) Stadium Sprint = 5 rounds

2) Super-set
- Smith Machine Lunges = 3x10 (each leg)
Interval
- Combo+Defense = 1 min each
- Combo+Defense+Short Sprint = 1 min each
- Combo+Knee Strike = 1 min each

3) Stairs of Death = 3 rounds

4) Squats Jump = 1 rounds
5) Side Jump = 1 rounds
6) Donkey walk = 2 rounds

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One day to go.Wow i never done anything like the stadium sprint before.the first round is hard when im running upward because im still looking how to control my breath and during shuffle i try to find a time to recover.then i realized the best time to recover is when we run downward.Haha and guest when i figure out this, the tempo changed and new instruction is to sprint to the top n back.huhuhuhu i keep telling myself, push it motherfucker!!! i don't want to quit bcoz i want to burn d fat all over me.its hard but i survive.after the 5 rounds ive been thinking is this just warm up , what da hell waiting for me after this.aghhhh

I received a new routine the smith machine lunges,really push my legs power as we do interval right after that.ive keep talking to myself, i need to do this because i really need strong legs to get thru all this.so its totally different legs workout.and i never TAP OUT!!!!