"If you train hard, you'll not only be hard, you'll be hard to beat."
- Hershel Walker


"Why Doctors don't Understand Exercise" by Doug McGuff, M.D. : http://www.ultimate-exercise.com/whydoctors.html

Run 800 meters.
5 sets of Bench press at 15 reps from the following posture: Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.
Run 800 meters.

Notes:

1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.