Speedwork

I wanted to get a quick ninja warrior workout in and then go for a run.

I did the following x 3:
dead hang for 1 min 15 sec
plank for 1 min 15 sec

For today's run, I focused on speed work. I went to the local track (the one with workout and exercise stations) and spent time warming up, sprinting, then cooling down. HEre's how it went down:

1 and 1/2 mile warm up
1 mile sprint
1/4 mile cool down
3/4  mile sprint
1/2 mile cool down
1/2mile sprint
1/4 mile cool down
1/4 mile cool down
Total: 5 miles

1 and 1/2 mile cool down with workout (2 of the following per 1/4 mile). You can modify the workout depending on equipment.

2 muscle ups or 5 dips
climb wall
5 hanging toes to bars
5 swing taps
2 x monkey bars
5 x burpees
parallel bar walk 1 step per arm and then dip until walk length of bars
monkey bars or rings x 2

5 hanging toes to bars

5 swing taps

monkey bars or rings x 2
4 foot wall climb x 2
tire flip x 4

1/2 mile walk/run.

#run #ninjawarrior #spartanrace #toughmudder #running