Zone 2 Walk…

2.5 miles

AVG HR - 104 BPM

MAX HR - 118 BPM​

Full Body A — optimized order…

1. Warm-up
• 0.5-mile walk
• Empty-bar high-pull rehearsal

1. Barbell High Pull — standalone
• 2 × 5 @ 95
• Perform while freshest; stop if speed or technique declines
• Rest 2–3 minutes

3A. Reverse Flat Hammer Press

• 8-7-7 @ 270-300-320
• 320 was 1 RIR

3B. Close-Grip Neutral Pulldown

• 2 × 8 @ 215
• Slightly underhand red handle
• Alternate with press; allow roughly 2½–3 minutes before repeating each exercise

4A. Lying Leg Curl

• Warm-up: 1 × 12 @ 55
• 2 × 8 @ 80

4B. Leg Extension

• 2 × 8 @ 180
• Alternate these; approximately 2 minutes before repeating each exercise

5A. Machine Chest-Supported Row

• 8-7-7 @ 340-360-380
• Last set about 1 RIR

5B. Standing Calf Raise

• 2 × 10 @ 230
• This pairing keeps the row fresh without stressing your lower back

6A. Dip Machine

• 2 × 8 @ 220
• Keep 1–2 RIR

6B. Preacher Machine Curl

• 2 × 8 @ 100

7A. Pec Deck

• 2 × 12 @ 140
• Controlled stretch without forcing maximum depth

7B. Machine Lateral Raise

• 3 × 12 @ 27.5
• Stop before momentum or shrugging takes over

AVG HR - 120

MAX HR - 153 

Recovery Walk -

1.46 miles 

AVG HR - 107

MAX HR - 125 ​

Zone 2 Walk…

2 miles

AVG HR - 117 BPM

MAX HR - 131 BPM

​Sprint Repeats - Optimized Version…

Warm-up

* 0.5 mile walk to gym

Intervals (10x)

* Walk 0.10 @ 3.3 

* Sprint 1: 0.10 @ 6.0 

* Walk 0.10 

* Sprint 2: 6.5 

* Walk 0.10 

* Sprint 3: 7.0 

* Walk 0.10

*Sprint 4: 7.5 

* Walk 0.10

* Sprint 5: 7.6 

*Walk 0.10

* Sprint 6: 7.7 

* Walk 0.10

* Sprint 7: 7.8 

* Walk 0.10

* Sprint 8: 7.9 ✅

* Walk 0.10

* Sprint 9: 8.0 

* Walk 0.10

* Sprint 10: 8.0 

Target Metrics

* Average HR: 132-135 bpm

* Peak HR: Don’t chase peak HR 

* Recovery: HR should drop 25–40+ bpm during each walk

* RPE: 8–9/10, not all-out

AVG HR - 142 BPM

MAX HR - 192 BPM

Last Time:

AVG HR - 140 BPM

MAX HR - 190 BPM

Recovery Afterward

* Walk .53 miles home

AVG HR - 108 BPM

MAX HR - 116 BPM

Full Body B — optimized order…

​1. Leg Sled — standalone

• Warm-up: 1 × 12 @ 240
• 2 × 8 @ 300
• Rest 2½–3 minutes
• Keep pelvis and lower back firmly against the pad.

2A. Reverse Hammer Press — flat, not incline

• 8-7-7 @ 280-300-330
• Last time: 320 at 2 RIR

2B. Seated / Lying Leg Curl

• Seated - 1 × 8 @ 130
• Lying - 1 x 8 @ 80
• Alternate with the press.
• Allow approximately 2½ minutes before repeating the same exercise.

3A. Chest-Supported Row

• 8-7-7 @ 340-360-380
• 380 was 1 RIR
• Minimal torso movement

3B. Leg Extension

• 1 × 8 @ 170
• Alternate with the first rowing round, then finish the remaining rows normally.

4A. Sternum Pull-Up

• 2 × 7
• Stop around 1–2 RIR

4B. Standing Calf Raise

• 2 × 8 @ 200
• Full stretch and pause.

5A. Low-to-High Cable Fly

• 2 × 15 @ 45

5B. Rear-Delt Machine

• 2 × 12 @ 140
• Maintain 2 RIR

6A. EZ-Bar Curl

• 3 × 8 @ 100
• Minimal momentum.

6B. Overhead Extension

• 2 × 8 @ 130
• Pair with the first two curl sets; finish the third curl set alone.

AVG HR - 127 BPM

MAX HR - 154 BPM

Recovery walk home:

1.5 miles 

AVG HR - 117 BPM

MAX HR - 123 BPM