Workout Summary: 8.5.16 – The Burpening

Today’s workout was a very special one. One in which I got to experience some of the horrors my friends and family members endured during high school sports. I’m talking about interval training, specifically burpees and sleds.

It’s great to do something different. Applied strength training is really where it’s at. But it was rough. I’m excited for the next round to be better!

Here’s the rundown:

Dynamic warmup

  • Lunge-n-twists – 20 yards
  • Squats with leg extension – 40 yards
  • Frankenstein walk – 10 yards
  • RDLs -10 yards
  • High knees – 10 yards
  • Butt kicks – 10 yards
  • “Karaoke” (lateral shuffle) – 50 yards

Lower body

  • 40 regular squats with 35 lb bar

Outdoor interval training

First sequence (x 3)

  • Sled push – 20 yards
  • 15 frog squats
  • 20 jumping jacks
  • Run a lap

Second sequence (x 2 [that was all I could do])

  • 10 burpees
  • 30 seconds heavy rope
  • Run a lap

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