[Monday] 05.30.16 Barfield Ruck

AM

[A] Ruck for 90 minutes

Ended up going 4.56 miles in 1 hour and 27 minutes. Legs felt good, but cardio was weak. Good start to rucking since a year ago

[Sunday] 05.29.16 5 Mile Recovery Jog

AM

[A] 5 Mile recovery jog

48:00

[Saturday] 05.28.16 Hot Yoga @ Golds Gym

AM

[A] Hot Power Yoga 60 minutes

[Friday] 05.27.16 5 Mile Run

PM

[A] Run 5 miles

44:29

[Thursday] 05.26.15 Hot Power Yoga @ Golds Gym

PM

[A] 60 min. Hot Yoga

[Wednesday ] 05.25.15 Lunch Circuit

Lunch

[A] Run 1 mile

[B] 1 minute stations

Halo ball slam (#8)
Hop--back 3- skater R/L
Frog stretch
Standing scissors kick
Face melter
Rotational plank R/L
Decline push-ups
Pigeon stretch
Squat hold with alternating shoulder press
Bear crawl
Icky shuffle
Jumping jacks
Tuck jumps

[Monday] 05.23.16 Lunch Ruck PT + PM 3 Mile Run

Lunch

[A] Foam Roller

[B] 30 Minute Circuit
Between each 1 min set walk on treadmill with ruck (#30) @ 4.3 mph for 1 minute

Thrusters
Squat holds with bicep curls (#10 db)
X and O's crunchs
Bearcrawls
Plank
Scissors kick abs
Swiss ball hip squeezes
Side lunge with slasher
Tricep kickbacks (#10 db)
Leg levers with ruck OH
Mountain climbers
Push-ups
Squats

PM

[A] Run 3 Miles
26:48

[Sunday] 05.22.16 PM Body Attack

PM

[A] Body Attack at Golds Gym Murfreesboro South- 60 min.

[Saturday] 05.21.16 Hot Yoga @ GG

AM

[A] Hot Power Yoga @ Golds Gym Murfreesboro South

[Thursday] 05.19.2016 Hot Yoga @ Golds Gym

PM

[A] 60 min. Hot Yoga @ Golds Gym Murfreesboro South

[Wednesday] 05.18.16 Lunch Circuit

Lunch
[A] Run 1 mile

[B] Circuit

6 min AMRAP (#20) Heavy
10 Goblet Squats
10 Renegade Rows (10R/19L)
10 SL Deadlift with curl (10R/10L)

Rest 30 seconds after AMRAP then 1 min wall sit

6 min AMRAP (#8) Light
10 Tricep Kickbacks
10 T Raises (Lateral + Side= 1)
10 10 punchs + 10 uppercuts

Rest 30 seconds after AMRAP then 1 min plank

6 min AMRAP - Bodyweight
10 Jump squats
10 Star push-ups
10 Burpees

[Tuesday] 05.10.16 PM 5 Mile Ruck-Base Testing

PM

[A] Ruck 5 miles
1:05:28

Overall, felt great. First time rucking in over 4 months. No jogging, just brisk walking. Made all miles under 15 minutes/mile.