Walking (treadmill)
00:12:00 || .25 mi
Running (Intervals/Sprints) 30 second walk 30 second run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
00:00:30 || 18 yd || walk
00:00:30 || 40 yd || run
Goblet Squat (dumbbell)
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
50 lb x 3 reps
Romanian Deadlift
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
Suspension Trainer Inverted Rows
12 reps
12 reps
One-Arm Dumbbell Row
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
Bent Over Barbell Row
135 lb x 12 reps
135 lb x 12 reps
Lat Pulldown
50 lb x 12 reps
50 lb x 12 reps
Face Pull
30 lb x 12 reps
30 lb x 12 reps
