Warm up:
1500 m row @ fast pace
Joint Mobility
Primary Movements:
Goblet squat: 2 x 10 x 70# db
1 Arm Press: 3 x 3 x 60# db
Swing: 25-20-15-10-5 x 70# db
Chin-up: 25 total
Loaded Carry: 4 lengths x 90# db
Endurance:
Run: 10 x 30 sec sprint, 15 sec rest
(All done at sub 5:40 pace)
Durability:
800 m run
15 x OHS and trunk twists
Band stretch
Yoga x 10 min
Steam room x 5 min
Hot tub x 10 min
Comments:
Bit the bullet and got a new gym membership with my wife. Steam room is great. Weight is still at 200#.
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