Tuesday Yard Work (1 hour)

 Weeding and laying down leaf mulch

Monday Lifting (1 hour 45 minutes)

First Super Set:  bicep curls, forearm curls, tricep extension, and shoulder rows (ADDED) with 17 lb hand weights (3 sets of 15 each)

Second Super Set-  Bulgarian Split Squats 3 sets of 8 with 45ish lbs (22-23 lbs in each hand) alternated with Hip Thrusts 3 sets of 12 with 100 lbs

3rd Super Set: Good Mornings  3 sets of 5  Back lunges 3 sets of 5 on each leg both with 120 lbs (trying to lean forward more on back lunges to target glutes more)

15 minutes Physical therapy exercises

Saturday CC Trail Running (30 minutes)

 Plus, 1 hour of yard work making leaf mulch and mulching the strawberry bed

Friday House Project (5 hours)

 Deep cleaning, moving all the heavy appliances in the kitchen, and putting down baseboard trim

Thursday Big Shovel Yard Work (3 hours)

 Trying to make the final  push for fall gardening stuff.

Wednesday NOGI BJJ (1 hour)

 positional sparring class, mostly working on takedowns

Tuesday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill, 4 parallel to big hill

70's, dry