wednesday

10min row warm up

5 rds
10x kb swings @35#
20x step ups
10x push ups
5x broad jumps
8:08

4 rds
mini leg blaster(1/2 of reps from full leg blaster)
10x sit ups
10x supermans
3:35... blew up and started cramping... wanted to do 10 rds, lame.

bike easy for 5 mins focus on using hamstrings pulling up on the pedals, 5 mins high cadence,
5 rds
30/60- hard/easy

morning beatdown

row 20 mins at a 500m 2min pace: 5k in 19:55

5 rds
5x curtis p @ 2-25# kb's
10x sit ups
1 min bike sprint

10 rds bike
30/30 hard/less hard
5 rds bike
30/really hard 30/off

quick wod in the apt...

5 rds barbell complex (6 of each rep, dl, bent over row, hang clean, front squat, push press, back squat, good mornings, push ups)
3rds @45
2rds @ 65

then...
3rds
20x sit ups
8x plank walk ups (8 each side)
5x 40#sand bag half moon (5 each side)

not much time and can't be too crazy when you live above someone...

terrible fitness

mtb:tapeworm trail

5.5 miles 35ish minutes-got lost, it was kinda muddy, and i didn't have enough air in my tires so the bike felt squishy... felt awkward on the bike, like i borrowed someone else's bike... not a bad trail, lots of up and down and crazy big tree roots.

wed..

warm up: 7:55... row to 2k start slow and finish with avg 500m under 2:00mins.

6 rds 10x kb swings @35, 30 step ups, 10 push ups, 15 sit ups... 12-15 mins?

Monday

• warm up 5 min row.


• 15 min run steady pace... 1.7 miles covered.


• 15 min ride alternating resistence and cadence.

In terrible shape, but this was something remotely easy to do before I got to work. Have to attmept to rebuild a base at some point.

1 month later...

3 rds 3 min run 15x sit ups 5x slasher to halo 3x 15on/15off push press/OH hold then, nearly crap your pants cause you're so out of shape after not doing anything remotely taxing in the last month, rest about 3 mins. cool down run for 8 mins...