WORKOUT

5:20 AM - 60 mins of P90X (Day 79 of 90) PylometricsX ( 119 AVG - 139 MAX HR) 335 Kcals

6:45 AM - 53 mins. of P90X (Day 80 of 90) Back & Biceps (104 AVG - 127 MAX HR) 215 Kcals
Wide Front Pull-Ups: 22 reps w/chair assist
Lawnmowers: 12/20#
Twenty-Ones: 21/15#
One-Arm Cross-Body Curls: 15/10#
Switch Grip Pull-Ups: 16 reps w/chair assist
Elbows Out Lawnmowers: 15/15#
Standing Bicep Curls: 15/15#
One-Arm Concentration Curls: 8/15#
Corn Cob Pull-Ups: 8 reps. w/chair assist
Reverse Grip Bent-Over Rows: 15/15#
Open Arm Curls: 10/15#
Static Arm Curls: 16/10#
Towel Pull-ups: 18 reps.
Congdon Locomotives: 40/10#
Crouching Cohen Curls: 12/10#
One-Arm Corkscrew Curls: 15/10# *easy
Chin-ups: 16 w/chair assist
Seated Bent-Over Back Flys: 15/10#
Curl-Up/Hammer Downs: 10/15#
Hammer Curls: 8/20#
Max Rep Pull-Ups (Wide): 16 w/chair assist
Superman: 5 sets of 10 second holds
In-Out Hammer Curls: 16/15#
Strip-Set Curls: 8/15#, 8/15#, 8/15#, 8/15#

6:20 PM - 41 mins of HIIT TM Running - 4.25 miles (136 AVG - 160 MAX HR) 291 Kcals.
Breakdown: 6 mph for 800M, then 7.5 mph for 400M X 4 sets = 3 miles (9:10min/mile)
followed by 6.0 to 6.3 mph w/increase .1 mile every 400M x 4 = 1 mile (9:30 pace)
then cool-down 4.6 to 4.0 mph w/decrease .1 mph every 30 seconds X 8 = 1/4 mile.
6.0 to 6.4 mph w/ .1 mile increase every 2 mins X 5 = 10 mins., finally 6.5 to 6.8 mph w/ .1