Tuesday - Sept. 20

Dynamic Warmup/Jump Rope 2 minutes

Recumbent bike
 - 30 minutes
 - level 6/20
 - distance 7.20
 - aveHR 112
 - maxHR 119

Pullups x2, 4, 6, 8, 10
 - pushup x20 and situp x20 between

5 Rounds
 - pullups (max): 13, 12, 10, 10, 10
 - pulldowns @ 120# x15
 - burpees in 1 minute: 12, 13, 12, 12, 13
 - abs of choice x50: crunch, reverse, double, leg lever, scissor
 - plank 60sec.
Time: 34:43
 -aveHR 107
 -maxHR 142

Break for a client...

3 Rounds
 - bench press @ 205# x5
 - db complex (curl/press/french press) @ 17.5# x15

Seated Calf Raise
 - 5x 45, 70, 115, 115, 115#

Later after work.....

Pool swim
Warm-up:
100yds Freestyle Stroke
100yds Breast Stroke
100yds Side Stroke

2x 100yds

4 Rounds, every 2:30 min.
 - 25yds underwater swim
 - Breast Stroke back to start

The swim did not feel smooth and good today.  Still tired from the weekend.