Killer Workout

Thursday nights gauntlet Roberto ran us through was a killer workout. I know upper body strength isn't really that big of deal for runners and triathletes, but the stuff we have been doing the last two months has my core feeling strong. Thursday is typically upper body stuff and this week was no different. My arms/shoulders were toast when done with all the stations. Had to take several seconds to recover each time I changed the channels on the radio driving home!

* Warmup- jumping jacks, squat/thrust/jump, mtn. climbers, run in place, skip in place, tin-soldiers in place, skip tin-soldiers in place, plank twist, side plank crunch, ring jumps and ring hops

* Stretch

*Station 1- Weighted pushups 30 reps, Jump pushups onto step 10 reps - 1 Set
*Station 2- Medicine Ball throws 10 face to face, 10 side to side (right and left) - 1 Set
*Station 3- Boxing- 100 punches against hand pads - 1 Set
*Station 4a- Bentover Lateral raises, chains attached to D-Rings 10 reps - 1 Set
*Station 4b- Keg throws 10 reps - 1 Set
*Station 5- Side Plank dumbbell raises 2 sets of 5 reps per side
*Station 6- Tornado Ball- 20 reps heavy ball; 80 reps lighter ball
*Station 7- Steering wheels w/barbbell +10 lbs 10 reps x 2 sets
*Station 8- Sandbag wood-choppers 5 per side, standing front rows 5 reps x 2 sets

*30 Seconds on Real Runner
*10 pull ups

*Stretch and go home