Quick runsky to stay loose

Ran 2.5 miles on the tread mill at 8:30 pace. I increased my speed a little bit on the 2 mile just because running on a treadmill is a slow death for me!

Jefferson middle school stadium, Indianer

Brutal cardio and awesome leg workout!

Warm up with 1 mile at 10 minute pace followed by 5-7 minutes of stretching focusing on loosening your legs and lower back.

5 rounds
-10 jumping pullups on 8.5 foot bar
-15 double unders
-20 pushups

I was hurt after this one. My legs towards the end were giving out and therefore loosing form. Be careful if your loosing form with the double unders because you will compromise your lower back when you land.

Fort Wayne indianer gym workout

This was quick but great for leg strengthening.

3 rounds with 30,20,10 reps

-75lb front squats
-30lb dumbbell curls (count out each arm)
-25lb declined situps

Not bad in a gym I have never been too before. My legs towards the end were pretty jello factorus carnivorus.

Pre Christmas workout-Hamilton Park

For time:
40lb kettlebell (two-handed Russian swings only)

-10 swings, 1 burpee, sprint 50 yards
-10 swings, 2 burpees, sprint 50 yards
-10 swings, 3 burpees, sprint 50 yards

Repeat this circuit until you have reached 10 burpees. My time Was 14:00 minutes.

Great cardio pulmonary workout!

warm up with 3 rounds of the following:

10 double unders

5 toes-to-bars

5 burpees

10 walking lunges

wod: "BARBARA"

5 rounds: 20 pullups

30 pushups

40 situps

50 air squats

3 min. rest

"FILTHY FIFTY"

50 Box jumps (24")

50 Jumping pullups

50 Walking lundges

50 Knees-to-elbows

50 Push press (45# bar)

50 Wall balls (20#)

50 Burpees

50 Double unders

God speed, this is horrifying. Took me 29 minutes

Saturday morning. I saw some flashers in the middle

for a minute there.