Drills warm up/down 18:00 [1] 2.0 km (9:00 / km)
Walk 1 km, ABCs and dynamic stretching, 5x25m sprint starts.
Strength 1:00:00 [2] 1.2 km (50:00 / km)
WWO+3
Good morning bar 65# 3x10
Bird dog row 12kg KB 3x2x10
Swiss ball leg curl 3x10
Ass. pull up (blue band) 3x10
Hip thrust march 3x10
Underhand pull apart red band 3x10
Slam ball 25# 3x25 sec (11-12)
TRX biceps curls 3x25sec (12)
Band lateral walk (but) 3x25sec (2x2x5)
Hip airplane 3x2x15
Plank rotation 3x2x10
Note
Historical VO2 test results from 7/12 to 9/19 (at RQ = 0.9): recent = 59.4 ml/min/kg (3578), range 51.5-60.0, mean 53.5; non-weight adjusted values range 3308-3876 ml/min, indicating maintenance over time / with aging, despite lack of specific VO2 max training.
Walking 16:00 [1] 1.7 km (9:25 / km)
Windy LT