Wednesday 5.08.19

Buy in: 400 meter jog. Turf work- 20 meters high knees, low knees, side shuffle left, side shuffle right. 10 meters walking spiderman lunge.

30 reps partition as needed- ab-mat sit-ups, toes to bar, side-lying bridges, hip thrusts on bench, calories bike or row.

“Jailbreak”

for time-

run down Broad Street to 2nd Street.

Turn right on 2nd, then left on Market heading towards the river.

Make your way down "The Passage" and touch the end of the pavement at the river.

Perform 100 Pushups in the shaded area alongside the water.

Run back down Market, turning right on Cowart Street and return via the garage door.

Mike Alley