10/3 workout 'running GI jane'

A spin on an old classic...

4 rounds for time of:
Run 400m
25 burpee pull-ups

Good luck!

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9/26 workout 'Barbara'

5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups (navy prt style)
50 squats
Rest precisely 3 mins between rounds.

Been a while since we've done this one, but with prt upon us the push-ups and sit-ups should help...

Good luck!

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9/18 Workout AMRAP

All you need is a jump rope and a wall and maybe an abmat for your HSPU's.

15 MINUTE AMRAP(as many reps as possible):

5 HSPU(hand stand pushups)
10 Burpees
20 Double Unders(mod will be 60 singles)

Your score will be how many rounds plus reps, for example 6 rounds+4 would 6 full rounds and 4 HSPU's.

GOOD LUCK AND BUST IT!


Kaleb Heninger, BSEP
Fitness Specialist
MWR Kings Bay Naval Submarine Base
(912) 573-3990