Run in Mud Obstacle Race Training-12/29/14

Warm up:

Stretch

Rotate

Main Set:

Walk 2 miles in a 13-14 minutes per mile pace (I walked 2 miles in 29 minutes). Add a workout along the way resting intermittently. The following workout lasted the entire walk:

Along the walk, do the following 3 times:

25 over head claps

25 air curls and air tricep curls (with arms straight out to side, bend at the elbows unitls arms are bent 90 degrees then straighten strain muscles as if weight were added)

25 small circles forward (arms straight out to side)

25 small circles in reverse

Along the walk, do the following 2 times:

25 Front curls (With hands making fists and touching on the inside, curl and uncurls arms at the elbows. Strain muscles as if weights were added).

25 Overhead pulls (Hold arms to the front with elbows bent 90 degrees and touching. Force arms upward until fully extended overhead and then pull down. Strain muscles as if weights were added).

25 front claps (Hands held straight out to sides, bring forward, clap and return)’

After walk, do the following x 3

30 desk dips

25 close hand push ups

50 air squats x 3

Three sets of pull ups with leg lifts to muscle failure – 33 for me