Run In Mud Obstacle Race Training-4/1/15

The following workout is designed to focus exclusively on running, ninja warrior strength, and balance fluency. 

Warm up:
Stretch
Rotate

Main set:

Run 1 lap
3 x Pull ups on short bar (bar is chest high and I did modified muscle ups to extend my body over the bar)

incline monkey bars

1 lap
3 x Pull ups on short bar 



1 lap

3 x Pull ups on short bar 

1 lap
3 x Pull ups on short bar 

1 lap
incline monkey bar rings x 2

Parallel bars (walk with hands, dip, walk with hands, dip until traverse the length of parallel bars)

1 lap

Rope (pole) climb (12 ft)
Balance obstacle

1 lap

Rope or pole climb

Monkey bars x 2
6 pull ups with leg lifts
Climb obstacle

1 lap
6 pull ups with leg lifts
tire obstacle x 2

1 lap
Climb over 4 foot wall
Monkey bars (rings)

1 lap
Tire flip
6 Monkey bars (rings)

Repeat track until you run a total of 4 miles