Workout July 23, 2011

Warm up as normal, 3-5 min on a bike, run etc. Follow up with joint mobility and light and fast stretching. As a note, I can't overstate the importance of getting in a proper warm up to ensure you joints and muscles are ready to take the load of what we ask them to do during the workout.

This has 3 parts.

Part uno


3 Rounds

15 push ups
15 sit ups
15 Squats

Part Dos


3 Rounds

Run (see notes below)
21 Kettle Bell Swings
12 pull ups
1 sled drag there and back (see below)

Run options: 57 run around the building twice
                     58 run around the building 3 times
                     Treadmill, run 0.25 mi
                     Bike 0.75 mi
                     Row 500M
This is intended to be a run. For the sled drag, 3 plates, 2 cones 20 paces (meters) apart

Part Tres (if time permits)

Front plank 40 seconds on 20 seconds off

Post: stretch legs, lower back, butt and shoulders.
Drink Plenty of H2Whoooooo