5 mile tempo run
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7-12-24
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Last: 6 mo ago by howapi
1000 yd swim.
2100-yard swim at 24 Hour Fitness
Warmup
Strength:
4 rounds of:
20 band tricep pull downs
12 barbell curls
12 strict pull-ups (can use band assist to complete full set)
Workout: 20 mins of
6 Dual DB bench press 2x35
8 single arm dumbbell box step up 20"
10 Am KB swings @45
Rest as long as you worked before starting the next round. Go hard.
Stretch
Strength:
4 rounds of:
20 band tricep pull downs
12 barbell curls
12 strict pull-ups (can use band assist to complete full set)
Workout: 20 mins of
6 Dual DB bench press 2x35
8 single arm dumbbell box step up 20"
10 Am KB swings @45
Rest as long as you worked before starting the next round. Go hard.
Stretch
6 miles
Evening: friday full body lift routine
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