I pushed past a mile on the treadmill alternating between 5.5 miles/hour and 7.5 miles/hour. I felt spent after that but the weight stacks were still sending our their sirens call.
I started by pushing my legs to the limit by alternating prisoner jumping squats with 240 lbs squats. You’ve never seen how high you can jump until you’ve jumped after a set of squats at full intensity. Then I tried a new exercise, a combination of chin-ups and knee ups. It is a regualr chin-up except for that when you reach the top of the range of motion you do a knee-up, then let your knees down and return to the starting position. They were WICKED hard! After a set of pull-downs, side planks, and leg lifts my shoulders, lats, and abs were not happy. I closed out with some arm and shoulder movements and beat feet to the stationary bike.
I pedaled fast enough to be challenged, but slow enough so my heart rate could drop from 168. After about two minutes I was down to 135 bpm. I finished out a half a mile and hit the steam room.
All in all I feel pretty good. My body really needs this weekend to rest, because I have diabolical plans for Monday. HA!