9/14 - Rowing machine - 35 minutes - heart rate - 94 Assault bike - 70 minutes - 16 miles and high heart rate - >90. 9/15 Biceps - Progession db curls 10 sets of 8 reps with 30, 30, 25, 25, 22.5, 22.5, 20, 20 and one set of 30 for 5 reps. Hammer strength biceps curl - 5 sets of 25 , 30, 35, 40 and 45 for 8 reps. KB Farmers walk for 50 feet for three sets. each set lasted 2 minutes. Triceps - Rope pushdown - 5 sets with 70 pounds for 15 reps. 9/16 - Chest - ten sets of 20 pushups with perfect push up bars.

Today's workout was a doozy. I do not remember where I found it so I can't give credit to anyone, but here it is: Double Kettlebells - 5 reps each exercise 1. Clean (from ground, hike) 2. Rack Squat 3. Alternating Overhead Press 4. Burpee to Gorilla Row I used 16 kg bells and finished 5 rounds. I had never done the from ground or hike cleans before and having to stop the bells and set them back down each time was an interesting challenge. And I love the burpee to gorilla row because the pushup is done on the bells and you never let them go. This one will most likely stay in my rotation. 💪

45 min. Kickboxing class🥊