04/14/23

AM Workout (0630)

3 Mile Run 

-23:37 ... pushed the pace a bit more here than I have been while running, overall this felt good ... perfect running conditions ... 60 degrees and clear, ran around the Naval Academy. 

PM Workout (1330)

A.

AMRAP 20:00, with a 20# Vest:

5 Strict Pull-ups

10 Push-ups

15/12 Cal Assault Bike 

-10 rds + 5 strict pull-ups ... kept a consistent pace here, all bodyweight movements unbroken and tried to maintain 60+ RPM each set on the bike ... nice sweat, but not too taxing. 

B.

3 Sets:

KB Windmill (26#) x 6/arm 

Plank x 1:30 

Rest as needed 

-Complete