[biggin]

Thanks I got a ways to go,



at home i use a gym boss timer 20 seconds all out effort 10 seconds rest repeat 8 times.

There is no way I could do it first thing before weights I would suggest after weights.

I run in my neighborhood on the sidewalk(wish there was hills) weather was so nice tonight that I went shirtless


I will only run after legs I am faster after I have squatted and deadlifted that morning and that evening sprints.

MY speed picked up tonight, super fast:p

I bet you did run fast. Running shirtless I bet you clocked a good 40 mph.