CDOT Fitness Center
1200
Treadmill
1 min walk
12 min run at 5.0 mph (1 mile)
1 min walk
6 min run at 5.0 mph (0.5 mile)
2 min walk
Circuit
Cybex - Leg Extension and Leg Curl 8/8
Cybex - Multi-Press 8
Cybex - Leg Press and Calf Press 8/8
Cybex - Lat Pull Down and Low Row 8/8
I rotated through all four stations 3 times getting a feel for the movement. It has been a long time since I have done isolated muscle movements
Core Finisher
2 rounds
20 alt single leg tuck ups
hollow hold ~7 seconds
20 Russian twists (8 pounds)
hollow hold ~7 seconds
rest 1 minute between rounds
HSPU
to Foam Roller (not sure about height, but felt like 2-3 abmats)
3 sets of 2 reps with 1 minute rest between efforts
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