Posted: 2/1/2009 12:47:36 PM EDT
| 10 mile ruck, 50lb pack, 3 hours even. Not too fast, but I was having a good time. |
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5 minute bike ride
10 rows on chin up bar 10 GHD sit ups 10 push ups on parallel bars 10 jumping jacks 10 squats X2 then: 10 hanging straight leg raises 10 dips 10 squat presses w/ 70 pound duffle bag 10 deadlifts w/ 100 pound dufflebag 10 squats w/ 100 pound duffle bag 10 squats w/ 100 pound duffle bag 10 squats w/ 100 pound duffle bag 10 squats w/ 100 pound duffle bag 10 chin ups 20 push ups on parallel bars 10 hanging straight leg raises forgot my burpees today. |
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25 jumping jacks for some warmup
17 burpees 
1 min KB workouts: left hand turkish getup right hand turkish getup dual hand swings left hand snatch right hand snatch Flutter kicks medicine ball slams KB squats 10 min treadmill 8.0 incline, 4.0 mph 25 squat jumps 25 bodyweight squats |
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5 minute bike ride
10 knees to elbows while hanging from the money bars at the park 18 burpees on cushy playground surface by the kids climbing rock. 2.25 hour mountain bike ride w/ HRM -staying between 110 and 134 bpm. 10 knees to elbows while hanging from the money bars 18 burpees on playground 30 minute mountain bike ride w/ HRM -staying between 110 and 134 bpm. 10 knees to elbows while hanging from the money bars 18 burpees on playground 20 incline push ups 20 minute mountain bike ride w/ HRM -staying between 110 and 134 bpm. 18 burpees on playground 10 chin ups 10 inverted burpees ( back roll w/ ft over head, front roll to stand up, then hand stand) chocolate milk and a Cliff bar. 
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5 minute bike ride
10 rows on chin up bar 10 GHD sit ups 10 push ups on parallel bars 10 jumping jacks 10 squats X2 then: 10 hanging straight leg raises - feet above head 10 dips 75 yards 'tire rowing' 75 yards forward tire drag 21 deadlifts w/ 100 pound duffle bag 15 chin ups 75 yards 'tire rowing' 75 yards forward tire drag 21 deadlifts w/ 100 pound duffle bag 15 chin ups 15 incline push ups forgot my burpees today. |