A. Weighted step ups, 12 alternating x 3; rest 1:30
20#, 25#, 25#
Used a 12" box.
B. Side plank, :30-:45 sec x 4 ; rest :30 sec between sides/rest 1 min between sets
:30 for all.
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A. Lat pull down, 8-10 x 4; rest 1:30
85# (8) for first 3, 70# (10 for last one).
B. Ab complex, 14 bicycles into 12 lemon squeezers x 4; rest 1 min
Did this.
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Deadlift, 3-4 reps x 4 sets; rest 2 min
155# (3), 165# (3), 175# (3).
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Run 1 mile; rest 5-7 minx2 (hard efforts)
Mile 1: 7:50.9
Did a walking rest (misremembered and thought it said walking not straight rest)
Mile 2: 7:55.8
A. Back squat, 5-6 rep x 4 sets, rest 2 min
6 (95#), 6 (95#), 6 (100#)
B. Side plank, :20-:45 sec, rest :30 sec between sides/rest 1 min between sets
Did this.
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A. assisted chin ups, 4-5 x 4, rest 2 min
4 (green band), 4 (thin blue band) each remaining rounds.
B. Dumbbell single sided push press, 8-10x3, rest 1 min
15# (10), 20# (8), 20# (8).
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