9/15 Workout - 5k

Keeping it simple this week.

5k (3.11 Mile) run for time. Use 1 degree incline if on a treadmill.

Good luck!

Sep 1 - Labor Day Workout

Here's a late post to round out labor day weekend. An intense circuit after a mile run

1 mile run
21-15-9 thruster/pull-up/bench press

Prescribed weights are 95# thruster and 135# bench press. If you scale the weight drop to something that allows you to complete 21 reps in ~2 sets.

8/18 Workout - KB Swings

In order, complete the following:

1 Mile run
50 pull-ups
100 KB swings (55# or ~.33xBW)
100 sit-ups
100 push-ups
1 Mile run

Good luck!