Run in Mud Obstacle Race Training-8/5/14

Warm up

Stretch

Rotate

25 jumping jacks

10 push ups

10 walking lunges each leg

10 push ups

10 walking lunges each leg

10 push ups

10 side lunges each leg

Main set:

Run 4.5 miles

Balance on curbs

Jump over recycle bins or other low obstacles

7 pull ups with leg lifts

7 alternate grip pull ups with leg lifts

7 chin ups with leg lifts

Traverse monkey bars or similar equipment  American Ninja style x 3 Hang in pull up position for 20 seconds x 2 Hang in alternate grip pull up position for 20 seconds x w Hang in chin up position for 20 seconds x 2

Cool down:

stretch