This is the last workout before the hall swap, it's been a long year, lots of things learned and alot of growth from the platoon. Reflect of what you've accomplished personally and also what you've done as your crew it's only made you better. As a final bit before the work out thanks for all your support, acceptance and help with me coming to Delta.
Cassidy,
and remember
Workout of the day
Warm up :
5 minute light jog
Bear crawl, high knees, butt kickers
Part 1:
3 rounds of
10 Sit ups
10 Pull ups
10 Back ext
5 Squats
5 Push ups
Part 2:
0.25 Mile run
50 Burpees
0.5 Mile run
50 Box jumps but Step down the step down will prevent injuries.
1 MIle run
If there's not enough treadmills stagger start or have one guy run and the other continues to do the burpees or box jumps till the run is done make sure to alternate who's doing what.
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