USAFA Fitness Center
1200
Warm Up
Hip Hammy Flow
Reverse Hyper
Squat Warmup (8x45; 7x95)
Back Squat
8x135
8x135
6x135
Plan was 3x9 on 3 minutes at 65-70% of max. Cut the last set short as my hamstrings were starting to tighten up.
General
Air Bike - 5 minutes
Jacobs Ladder - 4x1.5 minutes with 1 minute rest between rounds
Sit-ups - 10-10-8-4-2 (I was planning 5 sets of 10, but core started tightening up)
60 minutes total workout
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