PTG Core:
- 3 x 25 Bridges
- 3 x 50 second Plank
- 2 x 50 second side Plank, each side
- 3 x 25 Bird-dog
- 3 x 10 Superman
- 3 x 25 wipers
Circuit Calisthenics:
7 repetitions of:
- 25 foot rope climb, with feet
- 20 Standing Dumbbell Military Press (40lb combined)
- 35 pushups (30 last 2 rounds)
- 40 situps, anchored feet
- 8 pullups
- 15 bar dips (10 last 2 rounds)
- 400 meter run (1:40 - 1:45 pace)
Circuit Times:
- 6:45
- 6:48
- 6:41
- 6:37
- 6:38
- 6:35
- 6:36
Total Time: 46: 43
Total Rope Climbs: 7
Total Mil Press: 140
Total Situps: 280
Total Pushups: 235
Total Pullups: 56
Total Dips: 95
Total Run: 1.75 miles
Notes: First time incorporating a light military press into this, will be doing so again in the future but I might up the reps a little. Also my first time doing dips with this workout. My triceps got worn out by the 6th cycle and my pushups were maxing out, not something I want to be doing with this workout so I had to drop the reps of the dips and pushes a little.
Sleep: 6 hours
Nutrition: Great
Body: Legs still sore
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