Sunberg Vacation

Warm Up 1 mile run on the minute every minute work dumbbell Chest Press #50 12-14-16-18-…..Reps work until failure .75 mile run on the minute every minute work Dumbbell Hammer Curl #25 12-14-16-18-…..Reps work until failure Run .50 mile on … Continued

Sunberg Vacation

Warm Up 6 min increase speed each minute pigeon 1′/s Hip circles 10 arm circles 10 WOD Cardio 1 mile rest 2 minutes 4 x .25 miles (each split must be faster than the 1 mile .25 pace) rest 1 … Continued

Sunberg Vacation

Warm up 50 mile cardio 3 rounds of 10 push ups / 10 squats / 10 sit ups / pigeon stretch 30″/s WOD 3 min as many burpees as possible Rest 2 min 2 min as many burpees as possible … Continued

Sunberg Vacation

Warm up 1 mile Do 100 Start Stop push ups for time 1 mile for time Do 100 sit ups for time 1 mile for time Do 100 step ups on each leg for time 1 mile cool down

Sunberg Vacation

Max distance work 5 minutes Rest 2 work 4 Rest 2 Work 3 Rest 2 Work 1 Rest 2 Core Work 1 minute of each 3 rounds sit ups plank reverse crunch