Monday:

80 Minute Indoor Trainer Workout. Roech Zonneveld #14

Tuesday:

5 x (1-6 Pull-Ups) = 105

Then:

5 x Goblet Squats, 53 lb KB

10 x Swings, 53 lb KB

10 rounds

Then

5:00 Plank

Then

30:00 Row

Wednesday:

50 minute Reoch-Zonnevold #15… hard intervals!

100 x Double KB Bench Press, 2 x 53 lb KB’s

Thursday:

5 Minute Airdyne

Then

10 x Pull-Ups

1 minute airdyne

3 rounds

Then

5 minute row

Then

10-6 Squat Press @ 35 lb DB’s

100 meter row sprint after each set of Squat Press

Then

10 minute airdyne (easy, cooldown, 195 calories)

Friday:

50 minute run. Mostly trail. 6.3 miles. Took it very easy, coming back from 13 days off of running. Building the base back up.

Then

10-1 Ladder, very strict form

Pull-ups (chest to bar)

Push-ups (no wasted movement)

Saturday:

50:00 Run, 6.5 miles, Hidden Falls loop x 5

Goblet and lunge warm-up

Then

10-1 Ladder

Burpee Pull-Ups

Kettlebell Swings @ 53# KB

Then

10-8-6-4-2

Dips

Plate Sweeps @ 45#

Then

5:00 Ring Plank… made it 3:00, then dropped feet off box and did 1 x pushup every :10 until time was up.

Got way behind on nutrition. Felt it the rest of the day.

Sunday:

40 minute recovery on bike trainer

Then

Suspension core work

3 x 5 Double KB, 1-leg Deadlifts

A few pull-ups in between sets