55-minutes upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

FiA, core and lower body

30 min easy run after that

This evening: W1D2 C25K with the kids

spike427 said:

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This evening: W1D2 C25K with the kids

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I did C25K when I started running again back in 2017. But I only got to day 3 before I had to run the stupid race and went back to the couch.

30 minute tempo run/3.5 miles

My oldest wishes we would just stick to the couch. She simply needs to run more.

I love the program so much. I used it each time I started running again after having a baby. I used the 10k version and it was great, too!

Short warmup

15 mins to build up a heavy 1 rep power clean

Conditioning workout:
8 rounds X 3 min each
Ski Erg 200m sprint right into 10 power cleans @95 (or about half of 1rep)
Rest remainder of each round

Then 100 burpees for time

Stretch

5 miles

6 mile run