45 minute peripheral heart action session

 Goal: keep heart rate at appropriate training range: 180 minus age

Protocol: pick random exercises using push/pull/legs continuous pattern

Rep range:15 to 20

Example: push-ups/cable row/step ups/db press/lat pull/reverse lunges/dips/lat pull/leg extension/pec dec/db pullovers/goblet squats etc until 45 minutes expires

Proneboard - or rowing machine or SUP

 3/4 mile warmup

10 repeats: 10 stroke build, 50 stroke power, 20 stroke easy

3/4 mile @ 3/4 power with slow stroke rate - working on technique and glide

 Basic Total Body - Strength

Hex Deadlift:                             4sets x 8reps - increase weight each set

Suspension Strap Push-ups:      4sets x 10reps - “

Lat Pulldown:                            3sets x 8reps - “

Hack Squat:                               4sets x 10reps - “

Db Pushpress:                            3sets x 6reps - “