Wrap up the work week with a slow run. Put in the burpees for endurance. Be sure to sprint every other mail box. Run to one mail box and sprint to the next. Great for the cardio and endurance.
15 burpees
4 mile run
15 burpees
Rope climb
chin ups to muscle failure
1 minute plank
30 seconds plank on left side
30 seconds plank or right side
Stretch
I'm running obstacle races hard. I thank God for my health and the US Army for 22 years of physical training. After retiring 10 years ago, I'm still trying to stay in shape. Run in Mud Obstacle Race Training keeps me motivated.
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