One and a half

I ran one and a half miles - running is a relative term - in 19:20.

It is incredibly slow, but I did not, at any point, stop.

The farthest I have run without stopping since January of 1991.

We are going to run in a fundraiser for our track & cross country teams in a few weeks. Time to practice the mile course.

Manmakers? Burpees+

Take a burpee, add in renegade rows, and finish with a clean & press. Maybe the best, and toughest, exercise we've done.

But what about the jump, you ask? We added in box jumps to make sure the torture was complete.


Manmakers x 10 @ 10/10 (burpee + renegade rows + clean & press)
Long Crunch x 20 (Bosu Ball)
Russian Twist x 20 @ 15#
Box Jumps x 10 @ 21"

Manmakers x 8 @ 10/10
Long Crunch x 20 (Bosu Ball)
Russian Twist x 20 @ 15#
Box Jumps x 8 @ 21"

Manmakers x 6 @ 10/10
Long Crunch x 20
Russian Twist x 20 @ 15#
Box Jumps x 6 @ 21"

Manmakers x 4 @ 10/10
Long Crunch x 20
Russian Twist x 20 @ 15#
Box Jumps x 4 @ 21"

Manmakers x 2 @ 10/10
Long Crunch x 20
Russian Twist x 20 @ 15#
Box Jumps x 2 @ 21"

Manmakers

The pain is ridiculous.

We were so sore on Thursday from Monday & Tuesday that I had to devise something that would stretch us out and still give us some work.

Four Circuits
Hip Flexor Lunge-Stretch x 3/3 @ 10sec
Plank-to-Pushup x 5
Single Leg Romanian Deadlift x 5/5
Judo (Divebomber) Pushup x 5
Shoulder Activation I, Y, T, W, O x 3