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The night before do:

SHOOTFIGHTING/HINDU SQUATS: 4 sets of 30

BOOT-STRAPPERS: 4 sets of 30

LUNGES: 4 sets of 25

Set your stopwatch going, it should take no more than 30 seconds to complete 1 set, rest for 30 seconds then go again. Don't rest between any exercise changes i.e. when you finish the bootstrappers wait 30 seconds and continue with the lunges.

The morning after do your 3 miler.

Explanations of the exercises can be found here: http://www.trainforstrength.com/exercises.shtml

The complete workout can be found here: http://www.trainforstrength.com/workout1.shtml

I did that workout 2 days ago and the morning after my legs were totally obliterated, immediately I thought of the morning after PRMC before the 3miler lol, felt exactly the same. So if you want to know how the 3 miler on PRMC feels then do that leg workout the night before then 3miler in the morning and see what your time is like and post your results.

Those Hindu-Squats and Bootstrappers are absolute killers. First time I tried that workout, last year I think, I could hardly walk down the stairs the next morning.

why cant i see the hindu squats on that page?

Ahh, the hindu squats don't seem to be on that page sorry, i'll try to explain them to you.

1. Start off with feet shoulder width apart, hands placed on eachother resting down near the crotch.

2. Squat down until you legs meet your butt, simultaneously swing your hangs up in front of your body so that they are at shoulder height (Arms parrallel to the ground, hands should be still touching eachother).

3. Squat back up until your legs are almost straight, arms should be in the starting position.

=one hindu squat ....that's the way I do them anyway.

cheers mate, nice explanation..

Yeah, bootstrappers rock

Some good workouts on scrappers site