5 mile tempo run. Beautiful weather in Houston today.

ruck with 12 lb vest

lower body strength workout

15 mins warmup with light cardio, stretching, and warmup workout muscle groups

Workout:
4x 9:30 rounds. Try to finish with at least 2 mins rest time.
Each round will be 2x through the following combo plus one 700m run (ie 2x thru 1, then run, etc)
1. 20 v-ups + 100m farmer carry 2x35
2. 16 burpee broad jumps + 200m ski
3. 20 db floor press + 13m sled pull (one armed sled and light left DB)
4. 15 weighted squats 35# + 10 DDB push press (light) + 250 row

The 100 calories bike cool down

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

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

60 minute bike ride on the turbo

Kwade23 said:

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5 mile tempo run. Beautiful weather in Houston today.

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where in Houston are you running?

Ragoo said:

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Kwade23 said:

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5 mile tempo run. Beautiful weather in Houston today.

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where in Houston are you running?

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I live near Burroughs Park so do most of my runs there or in Creekside.

Cool. I often run downtown along the bayou during lunch, saw you posted around 1:30 so thought maybe you ran at lunch. Maybe our paths crossed at some point. Unlikely though.

5 miles, indoor track. Not beautiful weather in Minneapolis today. 2 degrees currently.

Strength training

3.25mi 30# Ruck. 4mph average started at 0530
Still need to knock out 100 burpees for the day