Congrats to Mike B for winning gold at the “Lion Sprint.” It’s a super sprint consisting of a 250 yard swim, 9 mile bike, and a 5K run. AWESOME job Bud!!!!!

Week 1(of 12)Day 3

You may use today to make up what you might have missed on Monday or yesterday. We are oly lifting tomorrow.

Condition
400 Meter Run
40(20 each arm) Single Arm DB Overhead Walking Lunge Steps
100 Meter Farmers Carry@your choice of weight(KB or DB)
50 Sit-Ups
500 Meter Row
50 Sit-Ups
40(20 each arm) Single Arm DB Overhead Walking Lunge Steps
100 Meter Farmers Carry
400 Meter Run

*You should not have to drop the farmers carry weight more than once. Overhead Walking lunge steps should not be heavy. Pacing for runs and row should be at an effort you are able to smoothly transition from.