Ran this morning... 6.5 mi at 6:52 pace. Point is, just because I don't post cardio workouts here doesn't mean you shouldn't do them.
Focus: Legs/Core
Warmup
15 Muscle-Ups
5 DL @ 185# / 10 AGU
5 DL @ 185# / 10 AGU
5 DL @ 225# / 10 AGU
5 DL @ 225# / 10 AGU
5 DL @ 275# / 10 AGU
5 DL @ 275# / 10 AGU
3 DL @ 315# / 10 AGU
3 DL @ 315# / 10 AGU
10-9-8-7-6-5-4-3-2-1 of:
Overhead Squat @ 115#
Box Jumps (24"+)
10-9-8-7-6-5-4-3-2-1 of:
Lunge @ 95#
Medicine Ball Slam @ 20#
Note: AGU = Atomic Getups. I've heard these called a few different things... But start standing up. Squat until thighs are parallel, then sit down and roll back until your knees touch your chest. Rebound as quickly as you can until you are standing. The only point where your hands touch the ground is when you reverse direction... push off from behind your head.
