Had a great workout today~
Warm up r-bike: 6 mins
Bench
45×15
95×10
115×8
120×6
105×10
Incline flys
35’sx10
40’sx8
attempted 45’s- no go
40’sx6
35×8
Incline Hammer press
90×9
90×8.5
100×6
90×9
Tricep push downs
90×10
110×8
110×6
90×10
Tricep extensions (skull crushers)
55×8
55×7
45×10
Then a run~
even min intervals starting on min 4…7 mph for the recovery mins; 9mph for the hard mins. I finished with 3 mins straight at 9mph (min 14,15,16)