Silver Moon

Cardio & Lower

Some Ups

Bike Commute

Morno Walko

Warm-Up: 10min@20%@3mph(0.5mi)

Manual Treadmill Intervals, 5 Rounds plus bonus round. 180s ON, 180s OFF.
R1-R5 ON: 10.5+ mph (180s was 0.55 mi/round)
R1-R5 OFF: 3.5-4 mph (last only 2 min walk before the bonus round
Bonus Round to get to 4 miles: 2 min of 10.5+ mph.

A1)  Paused Front Squat: 45x3, 95x3, 135x3, 185x3x4 sets
A2) Single Leg Balance with Lateral KB Toss & Catch: 4 sets, 15 lb KB, about 3 feet of lateral motion (~1.5' per side). 12 tosses/set. This was tough but great for my balance (which sucks unilaterally)
A3) Box Jump: 36", 3 reps/set. As little knee bend as possible on the up to get onto the box. Easy going 

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Alden Ryno

Cardio & Lower

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Silver Moon

Cardio & Lower

Some Ups

Bike Commute

Morno Walko

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