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High Knees
- 75 reps 33
- 75 reps 33
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Bent Over Barbell Row
- 110 lb x 15 reps 39
- 200 lb x 5 reps 57
- 200 lb x 5 reps 57
- 210 lb x 4 reps 56
- 210 lb x 4 reps (PR) 56
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Running (treadmill)
- 00:01:15 | 0.2 mi | 9 mph | 1 % 21
- 00:01:15 | 0.2 mi | 9 mph | 1 % 21
- 00:01:15 | 0.2 mi | 9 mph | 1 % 21
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One-Arm Dumbbell Row
- 85 lb x 5 reps 44
- 90 lb x 5 reps 46
- 90 lb x 5 reps (PR) 46
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Goblet Squat (dumbbell)
- 25 lb x 36 reps 41
- 25 lb x 36 reps (PR) 41
- 25 lb x 32 reps 40
-
Seated Cable Row
- 170 lb x 5 reps 44
- 170 lb x 5 reps 44
- 170 lb x 5 reps (PR) 44
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Box Jumps
- 32 jumps | 24 in 116
- 32 jumps | 24 in 116
- 30 jumps | 24 in 107
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Barbell Shrug
- 225 lb x 5 reps 45
- 255 lb x 5 reps (PR) 55
- 255 lb x 4 reps 50
- 255 lb x 4 reps 50
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Dumbbell Step Ups
- 20 lb x 32 reps | 24 in 85
- 20 lb x 32 reps | 24 in 85
- 20 lb x 30 reps | 24 in 84
-
Barbell Curl
- 115 lb x 5 reps 21
- 115 lb x 5 reps 21
- 115 lb x 5 reps (PR) 21
-
Two-Arm Kettlebell Swing
- 25 lb x 40 reps (PR) 51
- 25 lb x 38 reps 50
- 25 lb x 38 reps 50
-
2-Arm Dumbbell Preacher Curl
- 40 lb x 5 reps 17
- 45 lb x 5 reps (PR) 18
- 45 lb x 4 reps 16
-
Ball Slams
- 35 slams | 20 lb (PR) 134
- 32 slams | 20 lb 122
- 32 slams | 20 lb 122
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Reverse Barbell Curl
- 85 lb x 5 reps 17
- 95 lb x 5 reps 18
- 95 lb x 5 reps (PR) 18
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Cycling (stationary)
- 00:01:00 | 0.5 mi | 5 % 24
- 00:01:00 | 0.5 mi | 5 % 24
- 00:01:00 | 0.5 mi | 5 % 24
-
Cable Wrist Curl
- 100 lb x 5 reps 13
- 110 lb x 5 reps 13
- 110 lb x 5 reps (PR) 13
-
Jump Rope
- 00:01:30 7
- 00:01:30 7
- 00:01:30 7
-
Elliptical Trainer
- 00:25:00 | moderate 189
-
Exercise Ball Crunch
- 50 reps (PR) 30
-
Divebomber Push-Up
- 15 reps 22
- 15 reps (PR) 22