Monday, April 27, 2026

Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
Good Mornings with bar: 2x10x 6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.

Row:
Norwegian 4x4 Intervals Workout:
10 minutes warm-up
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
5 minutes cool-down

Concept2 PM5 Rowing Machine
Time: 40 minutes
Distance: 6,089 meters (3.78 miles)
Damper Setting: 5

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5

Activity Tracking:
Steps: 9,967 ~ 5.2 miles