Mike Kovalcik
July 26, 2013
| Performed at: | SMS |
| Description: | On the football field Sprint from north goal line to south goal line and do 50 squats Run backwards back to the north goal line and do 10 jumping jacks Sprint to south 20 yard line (80 yds) and do 40 push-ups Run backwards back to the north goal line and do 10 jumping jacks Sprint to the south 40 yd line (60 yds) and do 30 sit-ups Run backwards back to the north goal line and do 10 jumping jacks Sprint to the north 40 yd line (40yds) and do 20 jumping lunges Run backwards back to the north goal line and do 10 jumping jacks Sprint to the north 20 yd line (20yds) and do 10 burpees Run backwards back to the north goal line |
| Results: | 8m 41s Performed as RX |
| Warmup: | Run up stairs At the top walking lunge to the next set if stairs Run down the stairs At the bottom run to the next stairs Repeat to the end of the east side of the stadium (6 sets of stairs I think) At the end run the track to the north end zone. 5 min to achieve max distance walking on your hands in an attempt. Take as many attempts as needed, but try to see how far you can get in an attempt. Scaled would have a partner and wheelbarrow walk or bear crawls. Focus here is getting the body up and using those shoulders. |
| Cooldown: | 3 rds hollow rock 0:30 front plank hold 0:30 ride side plank hold 0:30 left side plank hold 0:30 |
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