20 bodyweight squats
15 ft agility ladder drill forward, two feet in each
10 push ups
15 ft agility ladder drill lateral, two feet in each
40 bicycle crunches
Repeat circuit three times as fast as possible.
Round one with 40 lb. X-vest 3:41
REST FIVE MINUTES
Round two no vest 2:53
Later on, took a 6 block walk to the pool with a 41 pound squirming head slapping weight on my shoulders with a stop for a smoothie on the way.
Thankfully the public pools kids area had what the life guard called ‘an accident’. I call it a kid crapping in the pool. We went to the kiddie park for a while to let it empty out and went back to the lap pool (separate from urine pond) and got a lane. My little girl is now goggled and swimming full laps without a problem.
200m freestyle warm up at quarter mile race pace
4×100 IM (one minute rest between)
50 meter single arm stroke work
50 meter kick
Walked back home with the ‘lil one on my shoulders. Darn thing is getting heavy.
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.