Had to make it a quick one today due to the small problem of me partying like this was my last weekend on earth. Still got a good burner in thanks to a little help from www.rescueathlete.com. I tweaked their daily workout a bit to suit what I was planning on working today.
Warm Up:
_400m incline jog-6 mi/hr@9.0 incline in 2:38
_3x(6 jumping squats/6 Spider man push ups into bird dog/3 Wide Grip Dead Hang Pull Ups)
_2x(10 internal shoulder rotations/10 external shoulder rotations)
_2x(10 front leg swings/10 side leg swings)
Main Set: 3 rds/3 stations. Work on speed and accuracy
Station #1
_3 Double Stair climber Push Ups
_6 Body Pulls
-2 Min Break
Station #2
_4 Down-Ups
_20 Wall Ball Shots(5Kg)
-2 Min Break
Station #3
_3 Muscle Ups
_6 Stand Ups
My Time: 11:42
Notes:
I'm pretty happy with the time. I felt strong through the workout, but was definitely breathing fire by the end of it. Gonna go for a run when I get out of work tonight. Trying to work my way back up to running at least 20-25 miles a week.
No comments:
Post a Comment