Morning workout (normally I don't post these, but this one I adapted from a Gym Jones workout and liked. a lot.)
Warmup:
2 mi run (80-85%)
400m with a 35-45# sloshpipe:
10 lunges (5 each side)
5 overhead presses
Cooldown:
2 mi run (70-80%)
sloshpipe = a PVC pipe filled most of the way with water. it's a lot of fun because the water constantly moves around, forcing you to stabilize.
walking lunges - i alternated holding the pipe behind my head (think back squat) and in front (think front squat or clean). only move when executing lunges.
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