Workout Summary: 8.18.16

Crazy interval workout today. We did the entire thing in the indoor football practice field, which was about 90 degrees.

I hit it hard, though, and tried to make my last reps the best. I really gave it all I got today. I’m proud.

Here’s the rundown:

Dynamic warmup

  • Lunge with a twist – 20 yards
  • Lateral shuffle with leg stretch – 20 yards
  • High knees – 10 yards
  • Butt kicks – 10 yards
  • Frankenstein walks – 10 yards
  • RDLs – 10 yards
  • Karaoke – 40 yards

Kettlebells (15 lbs)

  • Around the World x 20
  • Figure 8 x 20
  • Kettlebell lifts x 10
  • Halos x 20
  • Squats x 20
  • One arm lifts x 10 per arm

First HIIT Sequence (x 3)

  • Sled push – 20 yards
  • Spider-Man crawl – 20 yards
  • Jumping Jacks x 20
  • Run a lap

Second HIIT Sequence (x 3)

  • Burpees with kettle bell lift (30 seconds, 10 second break)
  • Big rope thing (30 seconds, 10 second break)
  • Frog squats (30 seconds, 10 second break)

Core

  • Plank 3 x 30 seconds
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