RUN IN THE PARK

Actual workout on 20090914

Warm Up: 3 rounds: 400 M moderate run, 25 back extensions, 25 superman

Work Capacity:
30-20-10 Hand Stand Push-up, Ring Dip, Push-up

Endurance: Run (sprint pace) 3 x (200M, then 400M, then 800M) rest as little or as long as you need to push hard into next sprint. Can be 1:1 ratio of sprint to rest, or less, depending on your sprint capacity. Averaged 5:04 per round.

1. Rx'd
2. Did first 30 HSPU, after that had to do them with my feet on a box, No rings - subb'd 3:1 on regular dips, done
3. Leg still feeling jus a lil sore..should be able to start running on it soon..also legs still pretty sore from Sat. soo..decided to sub in some row instead
Did 1st round - 250 M, 500 M, 1000 M
Second round - 250 M, 500 M
4. Rx'd

Crazy workout..gonna be sore tomorrow!