Run 4 miles
Walk .3 miles
Do the following 3 times:
- 25 fully extended arm circles forward
- 25 fully extended arm circles forward
- 25 overhead claps
- 25 air curls (arms extended at shoulder level. Pull hands to shoulders in a curl motion and create resistance)
Do the following 3 times:
- Sit on floor with legs extended. Push on floor with palms to lift seated body. Hold for 10 seconds, release, hold for 10 seconds.
- Kneel on floor in front of chest high table or desk. Push down and extend arms fully.
- 10 Pull ups with leg lifts
- 7 strap pull ups with legs fully extended x 3
- 7 Single leg air squats each leg
7 side pull ups each side (go to end of pull up bar or turn body to left or right side. Place hand on bar with other hand on top. once complete switch sides)
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