BB W1D4 Rest / Walking recovery BB W1D5 SE 2x20: Weighted pushups (25#) Air Squat (w/40# dumbbell) Situps Bent over row Romanian DL (40# dumbbells) Extra Credit: 25# plate press 3x50 Dips 3x5 Notes: Dips are a weak point for me so I didn't go for too many reps as my form suffers at higher reps. Wil...

BB W1D1 SE 3x20 Push-ups Air Squats (quad focused; heels elevated) Bicycle crunches 45# Floor Press Back extensions BB W1D2 LSS Run: 30:00, 3.44 miles, 8:43 pace, 152bpm AVG *New to the LSS work. Need to reduce that BPM. BB W1D3 LSS Run: 16:54, 1.92 miles, 8:48 pace, 156bpm AVG *Again, need to redu...

Background: 30M 205lbs 6'3", federal law enforcement candidate (FBI), suffered a gallbladder attack two weeks ago (surgery scheduled in 2 weeks). Desk job but active lifestyle (workouts 5 days per week). Pushed back academy reporting to early summer 2022 due to surgery. Goals: -Increase physica...