Thurday lunch run. w/ JV

too nice out to go for a short one so we did a 7.5. out to the Lincoln and then down to the Potomac past the Kennedy Center and back.

Monday evening workout

stair workout with Joe

100 burpee pyramid 16:24

3 time up the stairs (double step sprint)
3 times single step sprint
2 times backwards stair walk.

mixed in with the Gtown football team and Tuba Steve on the stairs.

Sunday workout

with No Fun and Dangerous at John Q. Park

50 burpee pyramid
100 push up pyramid

100 meter run
200 meter run
300 meter run
200 meter run
100 meter run

1 lap running backwards
2 x 30 vaulting over balance beam. as man reps as possible in 30 seconds
1 lap running backwards

Wednesday workout

1 hour of sevens at Tenley.

quick evening workout since there was no time during the day for a excercise break.

abs:
2x
25 crunches
25 left crunches
25 right crunches
50 bicycle kicks

5 sets db flys and pullups

just a light one tonight. I haven't done a chest workout in long long time.

random mix workout

at work gym today.

random mix

50 mountain climbers
3x 50 jump rope - 10 renegade row
7 pullups
1000 meter row
7 pull ups
4 rounds of 7 reps 35 pound thruster - 7 burpee
7 pull ups
5 sets of 7 reps 95 lbs clean and press
7 burpee
7 pull ups
5 burpees
7 pullups

Great Intro