Run in Mud Obstacle Race Training-6/4/13

Warm up:

Stretch

10 push ups

20 jumping jacks

Walk for 5 minutes

Main Set

Block run for 4 miles

1st time around block

Hang from ibeam, monkey bars or 4x4 and cross hand over hand

Carry 45 pound back pack up driveway and back

2nd time around block

Spiderman crawl

10 burpees

3rd time around block

10 burpees

Hang from ibeam, monkey bars or 4x4 and cross hand over hand

Carry 45 pound back pack up driveway and back

4th time around block

Spiderman crawl

10 burpees

Hang from ibeam, monkey bars or 4x4 lift legs over head x 10

Plank for 1 minute

Side plank for 30 seconds

Side plank for 30 seconds

Cool Down:

Stretch

Breathing exercises