WORKOUT

6:00 AM - 60 mins. of Weights:
Upper-body & Arms (94 AVG - 125 MAX HR) 198 Kcals
In-Zone: 3 minutes
Assisted Wide Grip Pull-ups: 105/12, 90/8, 90/8
Assisted Narrow Grip Pull-uos: 105/12, 90/8, 90/8
Assisted Dips: 105/12, 90/8, 90/8
Push-ups: 3 sets of 15 (Standard Military)
Reverse Pull-ups: 3 sets of 10
Dbl Curl: 15/15, 15/15, 20/6
Tricep Dips between Two Benches: 3 sets of 10
Bar Curl: 20/15, 30/15, 40/6
Overhead Tricep: 40/15, 50/10, 50/10
LF Seated Dips: 90/15, 110/12, 120/10
Rope Pushdown: 20/10, 20/10, 20/10
LF Arm Curl: 20/15, 20/10, 20/10

7:10 AM - 45 mins. of Running
Distance: 4.5 miles
HR: 133 AVG - 161 MAX
Kcals: 324
In-Zone: 45 minutes
Run:
6.0 mph for 10 mins.
6.1 mph for 10 mins.
6.2 mph for 10 mins.
6.3 mph for 10 mins.
5.0 mph for 1 min. *Cool-down
4.9 mph for 1 min.
4.8 mph for 1 min.
4.7 mph for 1 min
4.6 mph for 1 min.

5:30 9M - 63 mins. of Spinning w/Mike
HR: 127 AVG - 171 MAX
Distance: 16.49 miles (26.6 KM)
Kcals: 412 (6.54/min.)
In-Zone: ~50 minutes