Hilton Garden Inn...Jackson MS   MON evening

3 ROUNDS 
12 min recumbent bike (level 9-10)  try and get over 3.5 mi
8 min treadmill run at 1% grade (round 1 8.5 mph, round 2 9.0 mph, round 3 at 9.5 mph)

3 ROUNDS 

Swiss ball  - slow knees to chest x 10 
Hip bridge...

Good Treadmill workout to do with the approaching bad weather for the weekend. 
You will end this workout doing the last .1 of the 5K at just above your 5K race pace. My goal pace for a 5K is around 6:10 per mile so I finished at 10mph or 6:00 per mile pace. 

Start at...

3 Rounds >

1200 run  treadmill or circle hotel parking lot

10 X #65 dumbbell deadlifts

10 X strict pull ups

10 X dumbbell bench press #40

done at Hampton Inn Statesboro GA - most Hampton's have a pull up bar station and dumbbells.

10 min run easy 

1% elevation  5 min at Zone 4 or 80% MHR (max heart rate)

5 min at Zone 3 

4 min Zone 4

4 min Zone 4

3 min...

3 min... 

2 min...

2 min...

1 min...

1 min... 

(I did 9.5 mph at Zone 4, and 8.5 mph at Zone 3) 

10 min cool down with leg swings and stretching. 

Hampton Inns most always has a rack of dumbbells and pull up bar station. I have found you can complete most CrossFit type workouts in their workout rooms and parking lot. 

15 reps each of the following all with dumbbells. Weights varied between #25 and #50. Use the he...