Wednesday: D3,W6

Training:

Warm Up:
3 min x barefoot jump rope
ROM drills

Stamina:
10 rounds:
10 x regular pushups
10 x tricep pushups
10 x divebomber pushups
10 x situps (unanchored)
10 x leg levers
10 x 4 count flutter kicks
10 x squat (using 40lb sandbag)
10 x good morning (using 40lb sandbag)
10 x lunges (using 40lb sandbag)

Endurance: Long intervals
4 rounds:
4 min max effort run
2 min walk

Durability:
60 min x alternating walking/running
Active stretch

Notes:
Big day but legs felt great. Ran the 4 minute intervals at 6 min mile pace. Divebomber pushups were by far the toughest part of the PT.