Lateral raise (x15)
Weighted squats (x15)
Plank matrix (1 min front, left, right, back)
Chest press (x20)
Single-leg weighted deadlifts (15 per leg)
Pushup matrix (normal, left arm forward, right arm forward, x5)
Single-leg hip bridge w/resistance band (20 per leg)
Reverse dips (x20)
Adductor strengthen (20 per leg)
Reverse crunches (x20)
Overhead press (x15)
Side-lying raise w/resistance band (20 per leg)
Renegade rows (15 per arm)
Fire hydrants (20 per leg)
Incline chest fly (x20)
Weighted lunges (20 per side)
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 37:15 | 0.0 mi | :00 min/mi | 0 |
| 1 | 37:15 | 0.00 mi | :00 min/mi | 93 |