Warmup is 1/2 mile on the treadmill & PVC pipe warmup. (Sub 500K on rower or 3/4 mile on bike for treadmill if you like)
WOD: In any combination, finish a total of 100 reps of each exercise (300 reps total = Spartan). You can break them into any combination of sets and reps as long as you complete 100 reps of each exercise:
1. Knees to elbows
2. Lunge steps in place (a step with each leg counts as a single count - so 200 steps = 100 lunges). Men hold a 45# plate, women use a 35# plate.
3. Pushups - move through the full range of motion - chest touches the ground & elbows are straight at the top of the pushup.
Dessert - 50 KB swings nonstop - pick your weight and keep going start to finish. Post your KB weight and state whether you did all the reps consecutive without stopping, or if you required a rest to finish, post your weight and number of rest stops it took to complete all 50 swings.
Thanks to Carl and Jarrod for leading the class in my absence - I am in South Carolina for my son's graduation from his Navy schooling. See all of you next week. And, for the record, I'm still sore from Monday's workout.
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