After all the pulling I did yesterday I just wanted to focus on pushing and keep it simple:
50 Double KB Push Ups 50 Close Grip KB Handle Push Ups 50 Double KB Push Ups 150 Reps total That really smokes your chest and after I finished the "handle push ups" my triceps were gone too! The last 50 reps are brutal. Cash Out: Low-to-High Cable Chest - 5x10@25lbs then, 1x5@20lbs, 1x5@15lbs, 1x5@10lbs, 1x5@5lbs
5 Rounds for time: Run 800 meter run 15 Russian KB Swings (70) 15 Strict Pull Ups 43:59 Rx Avg HR - 156 Max HR - 186 * Did it solo in the garage: ten hill runs with the last half at a 10% incline. (Might have done 3-400m laps round three. Lost count! Kettlebell Swings were unbroken. Pull-ups were: 8/4/3-8/4/3-8/4/3-8/4/3-15. Pumped to get the final 15 unbroken after all that work.
I took a spin class with my wife. Need to figure out the correct resistance. My avg HR was only 113. It was 157 the other day when I did kettlebell swings and 200m runs. Cash Out: Plate Curls: 3x25 @ 35lbs & 1x25 @ 45lbs then, ran 12 flights of stairs.