Yesterday: 1.5 hour walk in the body armor.
Reverse Band Pistols (Cluster): BWTx6x4. I decided to try these instead of just doing the descent. Much like the reverse band squat in priciple: I just hang the bands over a couple of the pull up handles, put my arms through them as if I was gonna swing, then do a pistol. It gives me just enough lauch to get me out of the bottom but not much else. So three reps was all I could get on one leg, then I did three on the other, and repeated the process.
Hammer ISO High Row: 70x15x4
45 Degree Hyper: BWTx15x4
Hammer ISO Shoulder Press: 55x15x4
DB Preacher Curls: 20x15x4
DB Extensions (Tates): 20x15x4
Hammer Calf Press: 200x15x4
DB External Rotations: 10x15x4
Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 8.8 MPH and 2 minutes at 3.0 MPH.