July 14

800m run (1/2 mile. 2x around a standard high school track)

25 burpees

800m run

25 pushups

800m run

25 wall ball

800m run

25 power wheel rollouts or v-ups

if 2 miles of running is too much, then modify your run distances.. this workout should take less than 30 minutes.

July 13

100 pushups

100 situps

100 squats

100 body rows

weekend of July 11

Saturday: it's blueberry season and there are tons of local hikes up mountains with blueberries.. go for a hike and pick some blueberries.. don't forget to jump on rocks, crawl under trees, climb a couple trees, and do some pullups on branches.. in other words, make it as fun as possible.

Sunday: go for a 2 hr bike ride

July 8

300/3000

300 yds of power wheel crawl (150 fwrd/150 bkwrd)
3000 revolutions on the jumprope (1500 frwrd/1500 bkwrd)

shoot for 30 minutes

can substitute 200/2000 or 100/1000 and can also substitute bear crawls for power wheel crawls

July 7

25 jumping jacks
10 alternating toe touches

25 bicycles

10 pushups

25 squats

10 body rows

repeat 5 times

July 6

Been away hiking and biking and getting an incredible amount of fun and exercise in.. Hope you have too :)

Workout for Monday from my friend Ryan..
10 rounds:
2 mins hard on the jumprope
10 burpees.

the jump rope is not a rest.. it is jumping as fast as you can for 2 minutes. mix up your footwork and throw in some double unders if you can. Great workout!

July 2

Top of every minute, sprint 50 yds

Repeat 8 times (beginner) followed by 25 burpees

Repeat 12 times (intermediate) followed by 50 burpees

Repeat 16 times (advanced) followed by 100 burpees