Thought I was gonna go to a BBQ after work…but I bailed in favor of a workout…
Lifted in the morning before work:
5×3 Dead lift with 5X7 HSPU
4X10 DB floor bench (elbows close), DB flyes, and reverse-grip lat-pull down
finshed with AMRAP 20 minutes of:
10 dips, 8 SDLHP with 35-40# dumbell, 30 second handstand hold against wall
Got 10 rounds
20 minutes hard on eliptical
1.5 mi Time trial on treadmill- 9:55
10 minutes hard on the like elliptical/ arc trainer thing–not the ones that are easy
Finished with abs. My legs were hella tired going into this workout, thats why I did ellipitcal first, but felt good for the run after I warmed them up vigorously.
–Run sprints: Ran 10×40 yd sprint with 10 push ups and 5 BW squats between each yesterday– great anaerobic conditioning and my abs were really sore today–mix of Tuesdays abs and Wednesdays sprints.
Gotta rest, fuel, and stretch/recover. And enjoy life