Run in Mud Obstacle Race Training-7/16/15

I added in a weight workout today. I moved my workouts to the evenings as the heat and humidity are high and there is no difference between a morning and night workout; it's just always hot and muggy. So, I am sleeping in.

Grab some dumbbells of moderate weight (I use 15 and 20 lbs). The following dumbbell workout should be accomplished as a cycle. 

Begin downward squat movement. On the way up, bring arms up to perform a curl. While arms are in top curl position, move to shoulder press, then bring dumbbells down to complete press, complete curl, and back down into squat. Do this for 10 repetitions.

20 bent knee v ups

10 squats

10 curls

10 dumbbell presses

20 bent knee v ups

Then go into squat, curl, press routine.

20 bent knee v ups

Run 4.1 miles

Bike 5 miles or 30 minutes.