FiA workout, mostly core

Easy 45 min run

I'm tired today.

10 mile run

Boot Camp class

50-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

Treadmill intervals...1.6 mi warm-up, 1.2 mile cool down.
4 x 200 @ 5:52 min/mile
4 x 300 @ 5:52
4 x 100 @ 5:46
90 sec walk recoveries
5.5 miles total

15 mins warmup sets and cardio.

Workout 5 rounds for time:
7 burpee pull ups 6" jump to bar
7 dual DB thrusters @2x40
7 renegade rows same weights
25m heavy sled push. I.e. very difficult to complete without 1-2 breaks
800m run

Core: 40 GHD sit-ups

Stretch