11.16.2012 Friday After a 1 Mile warm up 1 MILE SPRINT PACE Followed by a 1 Mile Recovery Run … [Read more...]

11.15.2012 Thursday 2 Laps = 1.5 Miles Complete 5 sets of the following exercises Rope Climb (minimum 10ft) 10 Burpees 30 Reverse Lunges for speed (15 each … [Read more...]

11.14.2012 Wednesday 2 Laps = 1.5 Miles Complete 3 sets of the following exercises 30 Lunges 25 Rope - Up and Overs (flat bench) 20 Spidermans 15  Split … [Read more...]

11.13.2012 Tuesday 2 Laps = 1.5 Miles Complete 3 sets of the following exercises 25 KB Swings 25 KB Goblet Squats 30 KB Single Swings (15 each arm) 25 KB … [Read more...]

11.12.2012 Monday 2 Laps = 1.5 Miles Complete 8 sets of the following exercises 100 Jump Rope 25 Push Ups 25 Squats 25 Rowers … [Read more...]