Back/Lowerbody PT Repeat 3 times Run: 5 mins Max Pull-Ups: 32,15,8 Squats: 50 Max Pull Ups: 18,12,6 Lunge: 20/leg Max Pull-ups: 15,11,6 Calves: 50 Max Pull-ups: 14,9,4 Flutterkicks: 100 Swim 1000m swim 500m swim with fins

Upper Body PT: SuperSet each movement for 10 sets then move to next pair. (first workout that was all done on the TRX) Push-Up Vertical row Bicep Curl Tricep Extension 45 degree Row Incline Press Atomic Push-Up Over Head Back Extension That's it, a short day.

3 Mile Track Workout: Jog 1 mile (6.5 mph) Sprint 1/4 mile (8 mph) Jog 1/4 mile in 2 min (7.5) Sprint 1/4 mile (8.8 mph) Jog 1/4 mile in 2 min (8 mph) Sprint 1/8 mile (9.5 mph) Jog 1/8 mile in 1 min (8 mph) Sprint 1/8 mile (10 mph) Jog 1/8 mile in 1 min (7.5mph) Sprint 1/8 mile (10.5 mph) Jog 1/8 mile...

PT/Run Repeat 10 times: Jumping Jacks: 10 Push-Ups: 10 Run: 1.5 miles Atomic Push Ups: 50 Run: 1.5 miles Atomic Push Ups: 50 Run: 1.5 miles Atomic Push Ups: 50 Sprint: 1.5 miles Atomic Push Ups 25 Movement Prep 10 mins 2.5 mile jog.

Back/Lower Body PT Repeat 3 times: Sprint: 5 min. Max Pull-Ups Squats: 50 Max Pull Ups Lunge: 20/Leg Max Pull Ups Calves: 50 Max Pull Ups Flutterkicks: 100 reps 3 mile run: 20:05

Sprint work: 1/2 mile Sprint at 6min mile pace 1/2 mile jog 1/4 Mile sprint at 6min mile pace 1/4 mile jog 1/4 mile sprint at 6min mile pace 1/4 mile jog 1/8 Mile sprint at 6min mile pace 1/8 mile jog 1/8 Mile sprint at 6min mile pace 1/8 mile jog 1/8 Mile sprint at 6min mile pace PT Regular grip Pull...

After taking two days off to spend time with the love ones' and friends. Here was some more PT of fun/games and pain! Pull-Ups Regular grip: 2,4,6,8,10,8,6,4,2 Reverse grip: 2,4,6,8,10,8,6,4,2 Close Grip: (hardest ones to do for me) 2,4,6,8,10,8,6,4,2....no shame in doing them one at a time. Wide...

I had to break up the menotony (and take Fraser's advice to heart), I know my lower back with pay for the over emphasis on the front Sagital plane and also my shoulders/upper back with the elevated anterior tuilt of my shoulder complex. I went back to my first love RKC! I have loved the kettlebell...

PT Repeat 10 times: Jumping Jacks: 10 Over head Squats: 20 (40lbs) Pull ups: 10 Repeat 5 times: Pull-ups (grip of your choice0: Max Squats: 30 Lunges (your choice): 30/leg Abs Repeat 2 times: Sit-ups: 100 Flutterkicks: 100 Leg Levers: 100

2 Mile Run Repeat 4 times: 1/4 mile repeats Repeat 8 times: 1/8 mile repeats Push-ups: Max in 2 minutes Rest: 2 min Sit-ups: Max in 2 min Rest: 2 min Push-ups: Max in 1 min Sit-ups: Max in 1 min Rest: 2 min Push-ups: Max in ::30 Sit-ups: Max in ::30