Warm up jog around football field Workout was done over a 3/4 mile loop; once one round is complete rinse and repeat Start at goal line – 30 mercans / 30 squats sprint to 50 – 30 mercans / 30 squats sprint to goal line 30 mercans / 30 squats 2 hills – 10 burpees …
1 mile run set of 25 : LBC, Situps, Mercans, Freddie Mercuries, Rocky Situps, Squats, 5 Pull ups, 10 diamond mercans repeat set of 30 repeat set of 35 repeat set of 40 1 mile run
Work out: 1 mile run to Citadel Park: 35 – LBC, Situps, Mercans, Russian Twists, Rocky Situps, 20 Wide Arm Mercans, 10 Close Hand Mercans, 35 Dips, Squats, 10 Pullups Repeat Increased each rep by 5 Repeat increased each rep by 5 3/4 mile run back to park
.5 mile run to Citadel Park Abs: LBC, Situps, Squats, Freddie Mercury, Rocky Situps: sets: 30-25-20 5 pullups after each set .25 mile run Upper Body Mercans, Dips, Wide Arm Mercans: sets: 30-25-20 10 lunges after each set Converse hill Run up and down hill: Top of Hill 20 Mercans, Bottom of hill 20 LBC …