Warm up as normal, 5 min light run, row bike or skip. Keep it light. Follow up with joint mobility and light and fast stretching.
Todays workout is courtesy of Maaaaat Daaaaamon. Be sure to ask him why when you see him.
Run 4 times around 57 or 6 times around 58
30 Burpees
30 Ground to shoulder (see below)
30 Squats
21 Burpees
21 Ground to shoulder
15 Burpees
15 Ground to shoulder
15 Squats
Run 4 times around 57 or 6 times around 58
For the Ground to shoulder, use 2 dumbells from 10-40 lbs. Have one in each hand, bring them from the ground up to shoulder height. Keep the weight close to your body. Touch the weight to the floor at the bottom of each rep. Burpees can be subbed with pushups and the weight for the lift can be reduced. Keep the distances and the number of reps the same.
If you have any time and/ or gas in the tank:
Tabata abs, 30 seconds on 10 seconds off.
Post, stretch legs, hams, butt, shoulder
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