1stF Out Front

Temperature: 77F. Humidity 57%.

Time: 11:11am-11:41am

AOQ: 305 Clyde Lee Jordan Lane – Front

Workout: Weighted HIIT

After my morning grind I carved out a 30 minute spot for a spring workout where I planned to hit every major muscle group and maintain a solid heart rate above 150.  I succeeded with that goal and came up with something I think we can replicate back on SSI at IronMan.  It proved to be a real lung burner and just enough at each muscle group.

Warmup- Farmer Carry 50yards with 50lbs to center of front drive. Mosey to front pine and back.

The Thang-

2 Sets 20 Pushups – 2 sets 50 yard run. (second set with 2yr old as coupon).

2 Sets 10 Curls – 2 sets 50 yard run.

2 Sets 10 Weighted Lounges – 2 sets 50 yard run.

2 Sets 10 Weighted Goblet Squats – 2 sets 50 yard run.

2 Sets 10 Weighted Lawnmower Pulls – 2 sets 50 yard run.

2 Sets 10 Bent Over Rows – 2 Sets 50 yard run.

2 Sets 20 Triceps extensions – 2 set 50 yard run.

2 Sets 10 weighted Straight Leg Deadlift – 2 Sets 50 yard run.

1 Set 10 weighted Burpees – 1 50 yard run.

Abs: 20 90 degree toe touches, 20 Flutter Kicks, 20 Big Boy sit ups, 20 LBCs, 20 Heel taps.

-Dodgeball.

total workout: 30 minutes. Average Heart Rate: 173bpm.

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