running 42:54 [2] 5.04 mi (8:31 / mi) +14m 8:26 / mi
slept:6.0 shoes: PureCadence
Buffalo Soldier shake-out plus another loop
cross training (Arvin) 1:00:00 [3]
10 min warm-up on the rowing machine
3 x 10 squat w/u @50 lbs
3 x 10 squat @100 lbs
Pull-up/push-up cut-down combo:
10 pull-ups/30 push-ups
8 pull-ups/25 push-ups
6 pull-ups/20 push-ups
5 pull-ups/15 push-ups
4 pull-ups/10 push-ups
3 pull-ups/10 push-ups
2 pull-ups/10 push-ups
1 pull-up/10 push-ups
3 x 15 kettlebell swings @15 kg
3 x 10 kettlebell swings @20 kg
3 x 12 TRX bands curls/tricep extensions
Strip-set curls
2 x 5 @ 25 lbs
2 x 5 @20 lbs
2 x 5 @15 lbs
2 x 5 @10 lbs
3 x 20 tricep dips
3 x 10 shoulder press/shoulder rows @ 20 lbs
5 mins core
fin