​Leg Extensions, Light Upper Body & Zone 2 Walk…

Leg Extensions 

1 x 20 @ 30 

Very Light 

Empty Bar Curls

• Stand tall, slight bend in knees.
• No body English, no leaning back.
• 2 sets of 15 reps.
• Focus on blood flow, not effort.

SBO Empty Bar Upright Rows

• Use a wider grip than normal.
• Pull only to lower chest/upper stomach level initially, not all the way to the chin.
• Keep shoulders relaxed.
• 2 sets of 15 reps.

Close-grip incline push-ups on a racked barbell 

• Minimal spinal loading.
• Good triceps, chest, and front delt stimulus.
• Lower under control for 2–3 seconds.
• Stop 1–2 reps before form breaks down.
• Exhale as you push up.
• 3 sets of 15 reps.
• RIR 2–3.
• No breath holding or straining.

Rear Delt Rows

• Very Light 
• Slow eccentric 
• 3 x 8 @ 15

AVG HR - 111 BPM

MAX HR - 153 BPM

Finish,

Zone 2 Walk

.72 miles

AVG HR - 115 BPM

MAX HR - 128 BPM