Run, 3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching
DB Step-ups:
5 Rounds of 5 step-ups per leg, 35lb dumbbells
Tabatas:
Plyo-box Run
Mountain Climbers
Chuck Kellers
50 x Inclined Sit-ups
On the off chance that anyone actually reads this thing, keep this in mind: I'm no professional, just some nut who wants to be in shape some day.
Run, 3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching
5 Rounds of 5 step-ups per leg, 35lb dumbbells
Plyo-box Run
Mountain Climbers
Chuck Kellers
Running, 3/4 mile @ 8.5mph, 1/4 mile @ 10mph
Active Stretching
5 Step-ups per leg, 65lbs
Plyo-box Run
Mountain Climbers
Chuck Kellers
Inclined Sit-ups
Back Extensions
Running, 1600m (7:03)
Active Stretching
3 x 60m Accelerators (accelerate 30m, stride 30m)
3 x 30m Sprint
3 x 60m Sprint
3 x 90m Sprint
Run, 1 mile
Active Stretching
Walk 50m, Jog 50m, Run 50m, Sprint 50m
Walk 25m, Jog 25m, Run 25m, Sprint 25m
Running, 3/4 mile @ 8.5mph, 1/4 mile @ 10mphFran:
Active Stretching
Thrusters, 95lbs
Pull-ups
Total Time: 9:25
30 x Good Mornings, 45lbs
1:00 Holding Tuck Position while hanging from Pull-up bar
60 x Inclined Sit-ups
30 x Back Extensions w/ 25lb plate
2500m, Rowing MachineActive StretchingWoD:
21 x 155lb Deadlift50/leg x Plyo Box Run 18 x 155lb Deadlift50/leg x Plyo Box Run 15 x 155lb Deadlift50/leg x Plyo Box Run 12 x 155lb Deadlift50/leg x Plyo Box Run Total Time: 14:04