Had very enjoyable domestic day today. Ran some errands, had lunch with a good friend and came back to take a sweet afternoon nap. Woke up with that well rested feeling, downed some Fast Twitch and bolted to the Kiara park.
After a thorough 10 minute warm up and stretch.
Ran 1 big round and 1 small round (about 3.3 km) in about 15 minutes
Followed that with 3 x stair sprints
And an all out sprint - walk - jog for one small round (1.1 km)
2 sets x 10 reps drop jumps at the warm up area
Attempted some pull ups but was not feeling it so proceeded to the dipping area
5 sets x 8 reps dips
150 abs
20 au half twist jumps (not tucking just yet)
long warm down emphasizing core flexibility
all in all .... a good day of training
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