Warm-up
8, 10, 12
OHS -- empty O-bar
Situps
Hyperextensions
Bardips
Pull ups
Reverse walking lunges hands o'head
Work
Treadmill Intervals, 80 seconds 3mph, 80 seconds 7mph, 20 minutes
Core
3x20
4 way neck machine, 150#
Cable crunches, 150#
Cable push pull, 60#
Hyperextensions
Hanging knee raises
Light weight work out, but, I felt fine during and after so that was refreshing. "J" was working with one handed dead lift using a barbell rather than a dumbbell. 160# pulls on the off side -- kinda interesting. I tried a few on my right side without a strap I lost the balance point but I think I could have pulled it once more, at least, otherwise. Fun to mess with unusual stuff like that.
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