Monday - July 15

1-mile jog warm-up
 - 1.06 miles
 - 8:45
 - aveHR 141
 - maxHR 158

20 minutes
 - each exercise done for 1 minute, no rest between, focus on smooth work (no rest) not fast pace
1) sandbag back lunge - 80#
2) situp
3) sandbag high pull -80#
4) sandbag russian twist - 40#
5) pushup
 - aveHR 127
 - maxHR 156

Rest 10 minutes

800m run w/ bag - 40# (0.56 miles)
 - 50x sandbag shoulder - 80#
 - 50x sandbag squat - 80#
 - 50x situp
 - 50x sandbag push press - 80#
800m run w/ bag - 40# (0.56 miles)

1-mile jog - cooldown
 - 1.05 miles
 - 8:57
 - aveHR 157
 - maxHR 168