Run in Mud Obstacle Race Training-7/22/14

Warm up:

Stretch

Rotate

25 jumping jacks

30 push ups

30 air squats

Main set:

Run 4.5 miles

7 pull ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

7 alternate grip pull ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

7 chin ups with leg lifts (stop at top of bar to lift and lower legs at each repetition)

Rope climb x 2

Hang from swing set exercises. Inspired by Ninja Warrior Competition:

Traverse swing set bar hand over hand facing forward x 2

Traverse swing set bar hand over hand laterally x 2

Traverse swing set bar hand over hand laterally facing opposite direction x 2