Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
Run 3 Miles then
4 Rounds of:
Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
4 Rounds of:
Putting a spin on a recent strength training article from BOXROX
Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**
Warmup: 1.5 Mile Jog
Barbell Bench Press 10x10
Pullups 10x10
DB Flys 3x12
One Arm DB Rows 3x12
**60-90 sec break between sets**
4 Rounds of:
Putting a spin on a recent strength training article from BOXROX
Narrow Bench or Pushups 10x10
Incline DB Curls 10x6
Standing Lat Raises 3x10
Shoulder Press 3x10
**60-90 sec break between sets**
Slow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs
GHDs
Complete as many rounds in 20 mins of:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Complete 3 rounds of each pair before moving on
Lower Impact Hiking Training
Treadmill 75 Minutes Adjust your pace and incline throughout the alloted time.
Or venture outdoors if you are trail wealthy
20 seconds work; 10 second break
8 rds per exercise
Assault Bike
GHD Situps
Kettlebell Deadlifts (70lbs)
Abmat Situps
Back Extensions
Air Squats
Slow Shoulder Presses @ 50% Max
Overhead Kettlebell Holds
Shrugs
4 Rounds of: