Sprints and Shoulders

Woke up to a relaxing 8:05am alarm this sunday, made breakfast and coffee while watching kathy griffin stand-up
--2 eggwhites w/ cinn and stevia
--1/2c rolled oats
--1/2c wheat bran
--1tb chia seeds
--frozen blueberries
ALL STIRRED TOGETHER. eggwhites and all, lol


Workout:


--mile in 7:50


circuit 1: 3x10 reps


wide grip lat pull down
cable rear delt fly 
cable lat raise
bent arm lat raise


--mile in 7:45


circuit 2: 3x10 reps
seated shoulder press 25lb dbells
standing lat raise
reverse fly 
frontal raise


--15 mins treadmill: tabata style.
*run at 8.0-8.5 for 20 secs, rest 10 secs. repeat for 10 minutes
*minute 10-11 walk 4.0
*minute 11-12 sprint 9.0
*minute 12-15 light jog 6.5


circuit 3: 3 x 12 reps *increase weight each round*
seated cable row
seated cable rear delt pull
seated cable single arm row


Done!
Time: 1:06
cals: 510
HR avg 135. HR range 135-176

post-workout smoothie bowl:
--sun warrior protein
--small banana
-1/4c frozen bluebs
-water and tons of ice, blended to thick consistency, ate with a spoon


sat outside and enjoyed the weather for sure!! 


Hope everyone had a great weekend :-)