back, Chest, Abs, ran 2 miles.
I'll be doing a 1.5 mile run later today. I'm averaging around 12:40 so I'm definitely no athlete, but that's still about 1.5 minutes faster than when this lazy-butt got started.
15 miles on the bike
(harder than it may appear)
7 rounds for time (i.e. as fast as possible)
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Max rep plyometric pushup*
50m sprint (sprint, not jog)
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate
That's impressive.