FRIDAY
spinnerval
circuit = combos, 50 sec work 10 rest
burpee / 5 jacks
10lb weighted squat, bicep curl, overhead press
inchworm , 3 frog hops (feet to hands)
mountain climbers
Tabata - 20sec work, 10 rest, 4 rounds, 2 stations per set; don't remember them all - good mornings, kayak rows w/ weighted bar, bicep curl to overhead press, pushups...... etc
Zumba
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
