Running 11:00 [3]
shoes: NB Tech ride
Was maybe a wee bit iffy, back and leg have been a bit off in the last week, but pretty good, feels good now a couple of hours later. 1 min run, 1 min walk x 11 (22min total, 11 min running)
Weight Training 26:00 [4]
All 3 x 30 seconds
Push ups
Bent over rows with 30pd dumbbell
SLS squat L side
SLS squat R side
Bridge
Back extension
Oblique crunch
Cuban press with 2 x 1/2 pd gloves
Bicep curl with 2 x 10pd DBs
Tricep extension: 1 set skull crushers with 2 x 10pd DBs, next 2 sets standing tricep ext with just 1 x 10pd DBs
Single leg seated calf raise with 30pds plates: 3 x 15 right side; 3 x 15 left side
Raqs Sharqi / Fusion 20:00 [2]
Learning Hilwa La Badi choreo