Warmup:
5 Min easy jog
–Then–
3×15 yards each:
High knees
Butt kicks
A skip
B Skips
Workout:
3×1 Mile repeats
*5 minute rest in between each mile
*Attempt to run each mile at 5k pace or faster
Accessory
AMRAP in 15 Minutes Of:
5 Pull ups OR bent over sandbag row OR barbell row OR dumbbell/kb row (60-100 total lbs)
5 Push ups
5 Sit ups
*Rotate through all 3 movements, adjust reps as you desire.
and then
Dan, what are A and B skips?
Warm-up: done.
Workout:
7:28
7:19
7:22
These were more like my 0.5-mile pace. I think i lost part of my soul on the last one! Ha!
Accessory: 13 + 5 rows. Didn’t go fast, just kept a steady pace. My body’s feeling a bit beat-up. Earlier today, i helped my Dad dig a trench for an irrigation culvert.
*3 pull-ups/ 5 bent-over -rows #40 sandbag, alternated every round.
*5 regular push-ups.
*5 sit-ups + 5 v-ups.
Thank you!
*Looks at the WOD, quietly begins to poop his own pants.
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