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  • 4 miles
  • 00:40 time
  • 459 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. FIT
    Stole it from CG 00:40

    500m row WU
    100 weighted high knees
    200m row
    90 weighted lunges/step ups
    200m row
    80 alternating toe touches
    200m row
    70 jack presses 8#
    200m row
    60 shoulder taps
    200m row
    50 hang cleans 20#
    200m r... read more

  2. RUN
    track 4.16 mi

    WU
    12minutes at track
    sprint 100
    walk/slow jog 100
    sprint 100
    walk/slow jog 100
    Hill sprint
    CD

  3. FIT
    good Dane's 00:55

    wu 3 rounds
    10 pvc leg shaves
    10 breath hip flexor stretch
    20 mtn climbers
    10 tall bridge lifts

    5 rounds
    6 raised deadlifts 55#
    30 sec hollow body rocks

    stamina 25 minutes (!!!!)
    20m 90# farmers ... read more

  4. FIT
    good Danes 00:55

    10 min active warm up

    4 rounds
    50 single unders
    8 alt toe touches
    8 push up openers
    8 lunges

    4 rounds
    8 box jumps
    8 clapping push ups
    200m row

    15 min amrap
    16 cross leg sit ups
    8 ... read more

  5. FIT
    good Danes 00:45

    2 rounds
    Vinyasa to lunge (r,l)
    Scorpions
    Sit ups
    Hip swivels

    6 rounds
    5 back squats
    5 front squats
    10 push ups
    15#

    21-18-15-12-9
    Burpees
    Box step ups
    Sit ups