Here's what went down.
11:00-11:05
Jogging on treadmill to warm-up followed by a few dynamic stretches (ie. leg swings, frog walk-ins, inch worms)
11:05-11:15
Strength endurance tri-set consisting of deadlifts x 6RM, front squats x 6RM, and box jumps x 6. This tri-set was repeated with absolutely NO rest for the duration of 4 sets.
WOW, was my heart jumping out of my chest!
11:15-11:25
The next tri-set shattered my upper body and consisted of DB bench press x 6RM, kipping pull-ups (to failure), and stability ball roll-outs. Again, repeated for 4 sets with NO rest at all.
Needless to say, by this point I was pretty toast.
11:25-11:30
Crawled onto the bike to cool-down for about 5 minutes and rehydrate.
As you can probably tell, I killed my muscles and got a great cardiovascular workout as well. If I were to monitor my heart rate during this workout I would say that I was definitely above 85% max HR for at least 20 minutes. That's pretty intense!
I'm not a huge fan of spending a lot time in the gym. In fact, I think I should get a discount because I spend so little time in there even though I go about 4-5 times per week.
YURI
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