1 mile run outside with Sonya and Kelly as our warm-up. Then:
1. Laying down leg press - 70 lbs. x 25 reps
2. Squat to shoulder thruster (30 lb bar) x 15 reps
3. Side lunge to bicep curl to shoulder press w/ 10 lbs x 15 reps
(pure evil — it made my heart rate soar to 164)
4. Narrow grip lat pull down - 70 lbs. x 20 reps
5. One arm row on bench - 15 lb. x 20 reps both arms
6. Donkey kick - 60 lbs. x 15 reps each leg
7. Burpees (decline bench push up to jump squat) - 15
8. Decline bench sit-up with overhead 10 lb. ball raise - 20 reps
Cardio intervals day. Between the first and second set I did 5 minutes on the elliptical, aiming to stay above 160 strides per minute (yeah, right), then between sets 2 & 3 I rode the bike for 5 minutes, trying to keep above 150 RPM. I finished before Kelly so I overachieved — some triceps pull downs, assisted pull ups and side crunches. Kelly and I ran another mile outside at the end.
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