Run in Mud Obstacle Race Training-9/28/15

Taking an extra run day break to fully recover from this weekends race. Tomorrow I'll hit the road with a sprintful 5 miles and some light obstacles. The key to this week is to maintain peak fitness before tapering next week. I have the 2015 Warrior Dash World Championship on 10 October and I want to be ready to go.

Walk 2 miles
Do the following workout 3 times:

Pull up grips from US Army Physical Readiness

squat, curl, and shoulder press exercise (Dumbbell squat +Dumbbell curl+Dumbbell shoulder press= 1 repetition). Do a total of 10 repetitions.

Then: 

• 8 pull ups with leg lifts
• 8 alternate grip pull ups with leg lifts
• 8 pull ups with leg lifts
• 8 chin ups with leg lifts

Then:
Do the following circuit 2 times:

• 1 x 6 inch balance beam x 2
• 18 foot rope climb (no legs) 
• 5 Cannon Ball pull ups
• Cinder block sled pull x 2
• Spear throw 3 x each arm

Finally: 

10 spider man push ups x 3

Plank for 2 minutes

Side plank each side for 1 minute

Build your own obstacle course: