Workout of the Day April 21, 2012

Warm up as normal. Ensure knees, shoulders and ankles are prepped well for the work. Ensure you do a light run, or bike, increasing your rate prior to starting up. A really good warm up here will pay off.

You will need a BA and mask after the second part is done. We are going to see how long we can make 1000 psi last after the workout. Put it all on right away while you are still breathing heavy.

Oh, this is dedicated to Rick, the guy who asked for a ride in the pump instead of walking the 100M to the correct location.

Part 1

3 Rounds
6-10 Pull ups
10 squats
10 sit ups
10 back extension

Part 2

5 Rounds

Partner up with somebody, while one person is running 400M (0.25 miles ), the other will be doing burpees till the person on the treadmill finishes running the 400m. Then you switch. Each person should do 5 rounds of both running and burpees. The Longer it takes the person to run the 400M, the more burpees your partner has to do. So don’t slack and rescue them.

You can also bike 0.75mi instead of running.

After the last run is done, both you don the BA and see how long you can make your 1000 psi last while using air conservation techniques. Time it, this way you will know.

TB
See above (make a group of 3 and go at the same time as who you start with)

Stretch and H2Whoaaa after