"You can't outrun the cheeseburger"

-David Lee Roth


Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

Warm up B.

2x DOT Drill

8 pushups

10 situps

200 m run

x 3 rounds, not timed

Skill: Jump Rope 3 minutes

Workout: A.
Pushup Progression

30% of max 2 min on the minute every minute for 4 minutes then max reps in the final minute

Workout B.

30% of max 2 minute situps every minute on the minute for 4 minutes, then max reps for final minute

Workout C.

Run 1.5 miles

x 2

3 minutes rest between intervals.  Run faster than your 5 mile pace.

Workout D.

Still Water

Post times, reps and/or loads to comments