Run In Mud Obstacle Race Training-7/21/15

Hot day out, so drink lots of water before and during the workout. Fortunately I have a wooded trail that I can run and it's really close to work. This week I am running in the evenings.

Morning work out:

Grab some dumbbells of moderate weight (I use 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 v ups

10 squats

10 curls

10 dumbbell presses

20 v ups

Then go into squat, curl, press routine.

20 bent knee v ups

 

6 pull ups with leg lifts

 

Evening workout:

Run 4.1 miles

6 pull ups with leg lifts
Wall climb
6 Pull up/press up

6 pull ups with leg lifts x 3