Cardio (Run) 25:00 [3] 3.0 mi (8:20 / mi)
Jog with dog
ditch loop
Cardio (Jumprope) 10:00 [3]
100 both legs
100 R leg first
100 L leg first
100 R leg
100 L leg
Strength (Lower Body) 42:00 [3]
3 sets
Weighted hip thrusts 15reps 45lbs
Wall sits 1min
Jump squats 1min
Quad extensions 10 reps 80lbs
Reverse crunches 12 reps + 20 flutter kicks + 20sec hold
Romanian deadlifts (more of a hamstring stretch/form check today) 12 reps 20lbs
Core strength 10:00 [3]
45sec, 15sec transition
Hanging straight leg raises
Russian twists
Foot to foot crunch
Crunches
Bicycles
Lying toe taps
Plank hold
Hanging hollow bodies
Hanging alternating knee tucks