15min to find heavy 3rm bench – up to 60kg
2min max distance seated sled pull @50kg + 25kg sled @25m
100m walking lunges @30kg @5:59
5min max burpee over bar @ 53
3R of:
12 DB Press @7.5kg
12 DB Lat Raise
12 ring rows @ bent knees
12 upright rows @15kg plate
Run to gym
Press 3x25kg @12,10,10
1 arm cable Rope pull @17.5 @12,12,12
Shoulder lateral raise 5kg @15,12,12
5km row – 24:00
15mins find heavy 3RM Deadlift – 110KG (no belt, no straps)
100 Wall Balls at 9KG @10:12
2KM Row @9:43
Supposed to to 5KM but no more in the tank.
Restarting fitness after Covid.
Ran to gym
10min Row – 2084m
Ran back
30min Run for Distance: 5.34KM with Jason and Jian Hung
30min singles pickleball cardio after
Ran to gym
ATG Back Squat 6×3 @60kg
Box Squat 3×5 @80kg (last set 1 rep only, knee pain)
Machine Bench 3x20kg/side @12,12,8
Ran back home
5km ski erg – 26:19
10mins of seated sled pull @ 25kg
PM- pickle ball with family
Chillax pickleball doubles with Dee-Lyn, SY, Marcus, etc
1 DURP match with Marcus vs Caeser & Jason. Won 11-7 standard match
stop making me run so much and stop being a nerd.
please attach individual lap times for reference.