10/28/2022

B1. DB On Knee External Rotation; 15 reps x 2-3 sets; rest 1min

10lb DBs

B2. Bent Over DB Reverse Fly 15 reps x 2-3 sets; rest 1min

10lb DBs

B3. On Bench DB Y Raise; 15 reps x 2-3 sets; rest 1min

5lb DBs

On the 4min for 4 sets:
12 DB Push Press (35lb)
12 Box Step Ups (one 50lbs DB)
12 TTB
12 Cal Row

Reduced the reps because I was still feeling terrible after the 5k. Each set took between 2:12 and 2:16 to complete. I used two 35lb DBs on the push press to make sure I would go unbroken. I also went UB on the T2B and rowed at a 1200-1300 cal pace