June 18th

10-20-30-40-30-20-10

deck squats
burpees (no pushups)

June 17

40:20 x 6

body rows
kettlebell swings
pushups
situps
jump rope

fun with stairs

find some stairs:

20 stair jumps (1 or 2 steps at the bottom of the set of steps)
sprint to top of stairs, jog back down.
20 stair jumps
bear crawl to top of stairs, bear crawl down (feet first, not head first)

Repeat 5x

Advanced: do reverse bear crawls up and down stairs.

June 15

15 for the 15th:

5 rounds of:

15 pushups

15 body rows

15 squat jumps

followed by 1500 revolutions on the jump rope

Get Sloshed

Build a slosh pipe and have some fun with a killer core workout.

Get a 9' length of 4" PVC and two end caps at Home Depot, Lowe's or some other place that supplies PVC. One of the end caps should be the threaded, removable kind so that you can adjust the water level if you ever want to. The other one is just a cap that will be glued on. Secure the fixed end cap on the PVC. Fill it half full with water. Secure the removable end cap. Now try to lift the slosh pipe, Zercher style, and try to walk around with it. Try to do walking lunges. Try to press it overhead. Try to walk around with it overhead. WAY harder than it sounds. Great core workout!

Have fun!

June 12

30 seconds hindu pushups
1:00 hindu squats
30 seconds V-up/Sitting Tuck
1:00 Hindu Squat
rest 1:00
Repeat 5-8 times

June 11th

100 body row
100 yds power wheel crawl (or bear crawl)
10 minutes of inversion practice (handstand,headstand, etc)