FIST trained birthday tradition, Garrett is 14 today, so all must do 14 burpees and 1 to grow on to celebrate. Then on to the workout. Begin with joint mobility and dynamic movement. Get a good sweat going. 400/50s today. So lace 'em up and get ready to run a bit.
Run 400m or .25 mile
50 body weight squats
Run 400m or .25 mile
50 clean and jerks 25L/25R
Run 400m or .25 mile
50 push ups (if you can't bang out 50 in a row then do them in sets. focus on good form rather than speed. don't move on until you have completed 50 reps.)
Run 400m or .25 mile
50 2 hand swings
Rest 5 minutes and then repeat. Don't forget the Birthday burpees!!
Cool down, have a nice day..
Run 400m or .25 mile
50 body weight squats
Run 400m or .25 mile
50 clean and jerks 25L/25R
Run 400m or .25 mile
50 push ups (if you can't bang out 50 in a row then do them in sets. focus on good form rather than speed. don't move on until you have completed 50 reps.)
Run 400m or .25 mile
50 2 hand swings
Rest 5 minutes and then repeat. Don't forget the Birthday burpees!!
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