WORKOUT

5:15 AM - 75 mins. of Weights: Upper-body & Arms (92 AVG - 137 MAX HR) 233 Kcals
In-Zone: 4 minutes
Assisted Wide Grip Pull-ups: 90/10, 90/10, 90/10
Assisted Narrow Grip Pull-ups: 90/10, 90/10, 90/10
Assisted Dips: 75/10, 75/10, 75/10
Push-ups: 3 sets of 20 (Standard Military)
Reverse Pull-ups: 3 sets of 10
Dbl Curl: 15/15, 15/15, 20/8
Tricep Kichback: 10/15, 10/15, 12/8
Bar Curl: 30/15, 30/15, 40/8
Tricep Dips between Two Benches: 20, 15, 15
Rope Tricep Push-down: 25/15, 25/15, 25/15
Bicolator: 50/10, 50/10, 50/10

6:35 AM - 60 mins. TM Hill Walking - 4.2 Miles (108 AVG - 138 MAX HR) 282 Kcals
In-Zone: 8 mins.
4.0 MPH (0 -3.0% incline) for 15 mins.
4.1 MPH (0%-3% incline) for 15 mins.
4.2 MPH (0%-3% incline) for 15 mins.
4.3 MPH (0%-3% incline) for 15 mins.

5:30 PM - 80 mins. Spinning w/Rob ~ 19 (122 AVG - 143 MAX HR) 415 Kcals