My post lifting walk (4.2 miles) was 15:4x (meandered around). But I remember that during the academic year, these are commuter walks so…
The workout itself:
5 single pull ups, 5 single chin ups, 5 pull ups, 5 single chin ups, 5 mixed grip, 5 mixed grip, 7 pull ups, 5 pull ups, 5 chins, 5 chins, 2 done “pause, regular)
bench: 10 x 134, 4 x 160, 4 x 160, 4 x 160 (these were hard), 2 x 160, 1 x 160
high incline (quicker tempo) 5 x 95, 7 x 89.5, 10 x 84 (these were strapped in and hard), 3 sets of 10 curls.
Weight: 185.5
Life of an old goat 