Tuesday 04/12/2016

Pull-ups
Kipping x 5
Strict x 1 x 6 sets

Lunges (various)
10 x 5 sets

Squat (with belt, not shoes)
3 x 5 x 125

3 rounds for time of:
400m row
7 Push-ups (on rail by rower)
14 squats
9:20

Bike 21 minutes (10 miles)

Thursday 04/07/2016

Pull-ups 8 sets of 5 reps

Push-ups 8 sets of 5 reps on bench at 24 Hour

Squat
95 x 3
120 x 3 x 5

Row 750m (3:30)

Bike 28 minutes

Plank :20 each stage, mostly. 1 round.

Monday 04.04.2016

Squat
3 x 5 at 115

1/2 Cindy
10 minute AMRAP of:
5 Pull-ups
10 Push-ups (on bench at 24 Hour)
15 Squats
5 full rounds + 5 Pull-ups + 2 Push-ups

Walk 5 minutes
Run/Walk intervals of 1:00 for 15 minutes at 1% incline.

30 seconds of plank at each corner of the track for total of 2 minutes.

Saturday 04.02.2016

Pull-ups and Push-ups (on bench at 24 Hour)
3 x 6 plus 1 x 2
Total of 20 reps of both.

50 walking lunges
(30 forward, 10 backward, 10 forward)

2 x 500m row

26 minute spin bike

Thursday 03.31.2016

Squat
3 x 5 at 105

Kipping Pull-ups
7 x 5

Push-ups
On bench at 24 Hour
5 x 5

Walk/run 30 minutes. 2.2 miles at various inclines.

Sunday 03/27/2016

Squat
3 x 5 at 100

Push ups on bar with rack at 11 at 24 Hour Fitness.
3 x 10