6/4/13

Warmup with joint mobility and dynamic movement.  Today we are going to hit the pavement and do some running.  Not a crazy distance but a few 400m runs.  We'll mix in some weight and body weight training exercises along the way.  This one is four rounds done for time.  Never sacrifice form to be faster, that's when we run into injuries.

4 Rounds

Run 400M
25 Swings
20 Halos (10L/10R)
15 Atomic Hi-Pulls
10 Clean and Front Squat (10L/10R)
5 Burpees

Cool down, have a nice day...  El Rey always...  Prayers for John and VCI..