- Treadmill.
- About 26 minutes - alternating between 5.5mph (my base pace), 7.0mph (my push pace), and 8.0mph (my 'all out' pace). I went probably 2.7ish miles. I was proud that I never stopped running...even during my active recoveries I stayed at base pace!
- Row Machine.
- 700 meters in 3 minutes.
- Weight Room with 10lb dumbbells.
- 12 reps deadlifts + upright row
- 12 reps (6 each leg) lunge holding dumbbells
- 12 reps squat (dumbbells by shoulders) + shoulder press
- Repeat the exercises above for 14 reps each exercise
- Row Machine.
- 300 meter row
- 15 reps (each side) jump lunges
- 200 meter row
- 10 reps (each side) jump lunges
- 100 meter row
- 5 reps (each side) jump lunges
- ***At this point my legs were officially jell-o!!***
- Weight Room with SBT Bands.
- 14 reps bicep curls
- 14 reps chest press
- 14 reps triceps extension
- Repeat the exercises above for 16 reps each exercise
- So then we all thought that was that and we were done - well, we were wrong....SURPRISE - 3 minute plank!!! And if your knees touched the ground you did burpees for the remaining time.
- I DID THE PLANK FOR 3 MINUTES!!!!!!!!
I left feeling like a million bucks! And now I'm going to put the little guy in for a nap, take a quick and totally necessary shower, and relax! I think I deserve it :)
What's your #WOD for today??
Three minute plank is not easy! I am currently doing the 25 day challenge to a 5 minute plank that's on my blog and I'm almost at the 2 minute mark and it's tough!
ReplyDeleteAnyways just found your blog on bloglovin..happy I found it!
I know...My whole body was shaking at the end! I usually do 60-90 second planks so this was a whole other ball game!
DeleteI'm happy you found me too :)