Workouts Today

We had a great leg day today!! The morning circuit was well attended and then the evening session was heavy lifting.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Box Sprints
Barbell Good Mornings
Goblet Squats
Calf Raises
Side Step with Band
AbMat Sit-Ups
Jump Squats

Evening Weight Training:
24" Box Jump, 3 sets of 10 repetitions
Back Squats, 5 sets 4-10 repetitions
50m Heavy Weighted Sled Drag, 3 repetitions
Weighted GHD (+10lbs.), 3 sets of 15 repetitions
25m Heavy Weighted Sled Push, 5 repetitions

Have a Great Day!!

I Have a Great Life and the Workouts for the Day

I went to the dentist today. I don't particularly like going to the dentist but I don't hate it either. The thing that I realized today is that I have a great life. My biggest problem today was that I went to the dentist, it had been a while since my last cleaning and the hygienist had to get a bit aggressive to get the job done. I have a great job, a great relationship, a smart and friendly dog, I have my health and now I have clean teeth. I have a charmed and blessed life.

Morning Circuit Training:
5 Rounds for Time:
5 Burpees
10 Barbell Push Press
15 Sit-Ups
400m run

Evening Weight Training: Shoulders and Triceps
Barbell Push Press, 5 sets of 1-2 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Push-Ups, 3 sets of 15 repetitions
Barbell Shoulder Shrugs, 3 sets 6-10 repetitions

Have a Great Day!!

Papelbon = Idiot and the Workouts of the Day!

Jonathan Papelbon just cost himself millions of dollars of future earnings. There is being a hot head and someone that your teammates don't like.... and then there is attacking the franchise player on your team on television?! Bryce Harper's response: "I will just play out these last six days and then I won't have to worry about it..." Translation: "Don't let the door hit you in the ass on the way out, Papelbon."

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Mornings
Calf Raises
Jump Squats
Lateral Lunges
Alternating Bench Hop Over
AbMat Sit-ups 

Evening Weight Training:
Weighted Pullups +25 lbs., 5 sets of maximum repetitions
Superset: Three sets of the following two exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flips, 3 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
100m Farmers Carry, 3

Have a Great Day!!

Quick Chest, Biceps and Forearm Post

Great busy day off here at NOLS Southwest so I am just going to post the weight training we did this evening.

Weight Training: Chest, Biceps and Forearms
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curls, 3 sets of 10 repetitions
Weighted Dips Body weight +50 lbs., 5 sets of 6-8 repetitions
Dumbbell Concentration Biceps Curls, 3 sets of 10 repetitions
Inclined Bench Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets

Have a Great Day!!

NOLS 50th Anniversary and 50-50-50 Leg Day

There was no post last night because we were throwing the local 50th anniversary celebration of the start of NOLS. These things are going off all around the world and last night was our turn. We had maybe 20 local folks come by and just celebrate our community. And that is really what NOLS is about: A hard working community of people that love education and wilderness. Thanks, Paul.

Workout: Leg Day: 50-50-50 for the 50th!!! 
Warm-Up:
400m Slow Jog
Circuit Training: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Five Second Repetition Back Squat with a Pause at the Bottom (135lbs.), 10 repetitions
24" Box Squat, 10 repetitions
GHD, 10 repetitions
Cool-Down:
100m Slow Walk
Quadriceps and Hamstring Stretches

Have a Great Day!!

Give It Up For a GOOD GUY!! No Weights Today....

For once, I would love for the sports media to make a good guy the headline. Warrick Dunn, the former running back of the Tampa Bay Buccaneers needs more press. Dunn is the son of a single mother who also happened to be a police officer.... if that was not hard enough she was killed in the line of duty. In response, Dunn's charities over the years have been providing homes for single mothers that demonstrate financial need. He just gave away his 139th house!!! Give it up for a good guy for once!!

Workout:
Rowing Machine, 30 minutes 10-20-30 Interval Training

Have a Great Day!!

Quick Wednesday Post

The Wednesday morning workout was all that we got in today. Tomorrow the NOLS Lightweight Backpacking Course kicks off so we are making tomorrow the rest day. We really won't get to the workout again until Friday evening when we will lift for the legs.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
GHD
Squat Jumps
AbMat Sit-Ups
Barbell Weighted Step-Ups
Alternating Lateral Lunges
Calf Raises

Have a Great Day!!

Fantasy Football: I Can't Do It! Why No Running Back Controversies? Workouts of the Day

Man, there is no way I could do fantasy football. I could never have any players on my team that are of any quality from the NFC East or the New England Patriots. No Romo, Brady, Gronk, Dez, O'dell Beckham Jr., Jason Whitten... I would get massacred every week just because I cannot stand certain teams. The other thing I cannot figure out is why there is a controversy around having two quarterbacks that could start for a team, but running backs are just fine?! Alfred Morris and Matt Jones are clearly going to be sharing time in the 'Skins backfield (those that took Alfred for fantasy football are probably pissed...) and that is okay.... but Cousins and RGIII? WHOA! Drama!

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
Front Plate Raise
Barbell Thrusters
Hand Release Push-Ups
AbMat Sit-Ups
Dumbbell Side Raise
Rotational Wall Ball Toss

Evening Weight Training:
Clean & Jerk, 5 sets of 1-5 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Push Press from the Rack, 5 sets of 1-5 repetitions
Medicine Ball Push-up, 3 sets of 15 repetitions
Captains of Crush Grip Trainers after each of the above sets, 15 repetitions per hand

Have a Great Day!!

Over-Reaction Monday and the Workouts of the Day

The over reaction of the day after Sunday? "Redskins are a Contender!" The Redskins did look pretty good against the Rams on Sunday. Add to that that the Eagles look like a dumpster fire, the Giants have blown two 10 point leads in the 4th quarter of both of their first two games and the Cowboys have lost Romo and Dez Bryant for half the season. The 'Skins may have a shot at the NFC East. Maybe we could even trade RG3 to the Cowboys?!

6:30 am Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump rope
Goblet Squat
Calf Raise
Jump Squat
GHD
Bench Hop Over
AbMat Sit-ups

Evening Metabolic Training: Completed in teams of two. One athlete completes exercises in order and then rests while their partner completes the exercises. AMRAP in 30 minutes.
Strict, No Kip Pull-Up, 10 repetitions
Sumo Deadlift to High Pull #95, 10 repetitions
AbMat Sit-Up, 10 repetitions

Have a Great Day!!

Saturday Rest Day, Sunday Workout and one More Reason to be Offended by the Redskins!

My brother and I were once again lamenting about the possible destruction of Kirk Cousins this week by the terrifying Rams' defensive line. While we were on the subject of how embarrassing the Redskins' performance is, we realized.... on top of their name being a racial slur... the Redskins' weekly performance is insulting to all Native Americans! Having the image of a Native American warrior on the uniforms of players that are so terrible is slanderous!

Yesterday was the unplanned rest day having to do some unexpected work. Back at it today!!

Metabolic Workout:
Warm-Up:
400m Slow Jog
75 AbMat Sit-Ups
AMRAP 30 Minutes:
15 Wall Ball Shots
15 Burpees
300 Meter Row
Cool-Down:
400m Walk
Mobility:
Quadriceps Stretch

Have a Great Day!!

NOLS Southwest Semester, The Gila Wilderness and the Friday Night Workout

The NOLS Fall Semesters in the Southwest headed out on the first part of their 88-day course:
Backpacking in the Gila Wilderness. It never ceases to amaze me what it takes to get twenty-two 17-19 year olds into the woods?!

Friday Evening Workout: Perform each exercise in order to complete a set. Three sets total. No break between sets.
SISU Warhammer Swings, 15 repetitions per side
Tire Flips, 3 repetitions
AbMat Sit-Ups, 25 repetitions

Have a Great Day!

Pretty Slammed.... Quick Posts from Wednesday and Thursday Workouts

We have been awful busy working to get two NOLS Fall Semesters in the Southwest out the door tomorrow. I am a bit tired but I wanted to post the workouts from the last two days.

Wednesday Morning Circuit:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Prisoner Lunges
Calf Raises
Barbell Good Mornings
Box Jumps
Overhead Squats with Plate
GHD
AbMat Sit-Ups

Wednesday Evening Weight Training:
Back Squats, 5 sets of 5 reps
50m Weighted Sled Drag, 3
25m Weighted Sled Push, 3 
Weighted GHD Bodyweight +10 lbs., 3 sets of 10 reps
Standing Weighted Calf Raise, 3 sets of 10-15 reps

Thursday Morning Circuit: We had a record nine people show up for the workout!
Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Barbell Push Press
AbMat Sit-Ups
Farmer's Carry
Hand Release Push-Ups
Front Plate Raise
Rotating Wall Ball Toss
DB Side Raise

Thursday Evening Weight Training:
Bench Press, 5x5 
Reverse Grip Axle Bar Curls, 5 sets of 10 reps
Super set:
Weighted Dips Bodyweight +50 lbs., 5x5
Captains of Crush Grip Trainers, 5 sets of 15 reps

Have a Great Day!!

Quick Post from the Tuesday Workouts

I had the pleasure of working with one of the first NOLS instructor teams headed out to the Gila Wilderness today. The thing that I love most about my job is working with brilliant and energetic instructors that are excited to educate students in the backcountry.

Today's quote is from Nelson Mandela:

"Education is the most powerful weapon which you can use to change the world."

Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles in all Positions
Morning Metabolic Training:
3 rounds for time:
Hand Release Push-Ups, 20 repetitions
Sit-Ups, 30 repetitions
Air Squats, 40 Air Squats
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions

Have a Great Day!!

Week One in the Books and the Tuesday Workouts

NFL week one takeaways for me are as follows: 1) The Washington Redskins didn't look THAT BAD... but they still have PLENTY of time to really disappoint me. 2) After taking time off from football since February, I am again reminded at how brutal this sport is by the laundry list of terrible injuries suffered by some of the most amazing athletes on the planet (How 49ers quarterback Colin Kaepernick got up after being blown up by Vikings safety Harrison Smith I will never know?!) 3) The NFC East is up for grabs because each one of the teams looked pretty bad for one reason or another. For all of the hype, the Eagles were especially bad.

6 am Morning Workout:
Warm-Up:
Jumping Jacks, 1 minute
Shoulder Circles in each position
Metabolic Training:
3 rounds for time:
20 Hand Release Push-Ups
30 Sit-Ups
40 Air Squats
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Shoulder Girdle Stretches

Evening Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions

Have a Great Day!

Quick Post After a Busy Day with New Students

Twenty-three new NOLS students arrived at the NOLS Southwest base today as they get ready for their 88-day Fall Semester in the Southwest course. The real bonus for me was having a former student and NOLS graduate come to the base with her sister who is starting her own wilderness experience. It was fun to catch up, talk about what a great time we had on the river and watch as she gave her sister a big hug wishing her luck on her own adventure. It was a busy day so I will just quickly post the workouts and get to bed.

Warm-Up:
100m High Knees
100m Butt Kickers
100m Side Step
Circuit: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between each set.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jumps
Shoulder Sand Bag Carry
AbMat Sit-Ups
Calf Raises
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

Weight Training:
Deadlift, 5 sets 1-2 reps
T-bar Landmine Row, 3 sets of 6-8 reps
Sumo Deadlift to High Pull, 3 sets of 5 reps
Weighted Pull-Ups (Bodyweight +25 lbs.), 3 sets max reps
Captains of Crush Grippers, 3 sets of 15 reps

Have a Great Day!!

First NFL Sunday and a Rest Day!

Well, the Redskins' lousy special teams may have cost them the game but at least Terrell Suggs was lost for the season in the Ravens' lost?! Not the best first Sunday.

Today was a rest day to recharge and we will get back at the workout tomorrow!

Have a Great Day!!

Viva l'Italia and Friday and Saturday's Workouts

Serena Williams' bid for the "Calendar Slam" was dashed by the unranked Roberta Vinci of Italy. The second ranked Simona Halep was also beaten by Italian Flavia Pennetta in the semis making it an all Italian Women's Final. Apparently the Prime Minister of Italy is flying in just for the occasion. Time for Serena to hit the reset button and give it another go next year.

Friday's Workouts:
Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump rope
Barbell Push Press
Sumo Deadlift High Pull
AbMat Sit-Ups
Side Dumbbell Raise
Hand Release Push Ups
Front Plate Raise

Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
Axle Bar Curls, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Super Set:
Weighted Dips (Bodyweight +35 lbs.), 5 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 5 sets of 15 repetitions

Saturday's Metabolic Workout:
"Helen on the Water"
3 Rounds For Time:
Row, 400 meters
Kettlebell Swings, 21 repetitions
Pull-Ups, 12 repetitions

Have a Great Day!!

Quick Post from Thursday's Workouts

Warm up:
100m High Knee Walk
100m Butt Kicker Jog
100m Side Step
Circuit Training: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Hanging Knees to Chest
Box Step-Ups
AbMat Sit-Ups
Barbell Good Mornings
Air Squats
Calf Raises

Weight Training:
Back Squat, 5 sets of 4-10 repetitions
GHD, 5 sets of 15 repetitions
Weighted Standing Calf Raise, 5 sets 8-10 repetitions
25m Weighted Sled Push, 5 sets

Have a Great Day!!

Continued Base Preparations, Morning Circuit and Lifting for Shoulders and Triceps

It was another great day here at NOLS Southwest as we get ready for the first batch of students to arrive next week. The vehicles are all getting washed and serviced after a summer in the desert, the facility has gotten a serious scrub down, field rations have been ordered and the equipment room is just about ready for a big day of students getting the gear that they need. This evening all of the in-town staff went and hung out at a local putt-putt golf course then went out to dinner as a team. It was a great evening topped off by some heavy lifting!!

6:30 am Morning Circuit:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
TRX Row
Barbell Push Press
Renegade Dumbbell Row
AbMat Sit-up
Medicine Ball Trunk Twist
Heavy Rope Whip

7:00pm Weight Training Session:
Strict Overhead Press from the Rack, 5 sets of 2-5 repetitions
EZ Bar Skull Crushers, 3 sets of 8-10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions

Have a Great Day!!

Washington Nationals' Emojis and The Workouts of the Day

The Washington Nationals melted down today going from winning 7-1 to eventually losing the game at home to the New York Mets 8-7?! The emojis that I send to my buddy back home in the DC area the most? A Bull + A Pen + A Pile of Poo.

6:30 am Metabolic Conditioning Workout:
Warm-up:
3 minutes continuous Air Squat with a one second stall at the bottom
Metabolic Conditioning 20 minutes AMRAP:
5 Burpees
10 Ketllebell or Dumbbell Goblet Squats
15 Squat Jumps
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

5:30 pmWeight Training:
Deadlift, 5 sets 1-2 repetitions
Power Clean, 5 sets of 2-5 repetitions
Weighted Pull-Up (Bodyweight +25 lbs.), 3 sets max repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 3 sets of 6-8 repetitions

Have a Great Day!!

Morning Circuit and Evening Chest, Biceps and Forearm Split!

Great workout day but it was a long one. I have the energy to finish this post and that is about it.

6:30am Circuit Training:
Perform each exercise for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
TRX Row
Strict Overhead Press
Dumbbell Side Raise
Front Plate Raise
V-Sit with Medicine Ball Torso Rotation
Hand Release Push-ups

5:30pm Evening Weight Training:
Bench Press, 5 sets of 2-10 repetitions
EZ Bar Biceps Curls, 3 sets 8-10 repetitions
Weighted Dips (Bodyweight +35lbs.), 3 sets of maximum repetitions
Wrist Roll-ups, 3 sets of maximum repetitions
Heavy Dumbbell Incline Chest Press, 3 sets of 5 repetitions
Super Set:
Dumbbell Flies, 3 sets of 8-10 repetitions
Captains of Crush Grippers, 3 sets of 15 repetitions
AbMat Sit-ups, 3 sets of 25 repetitions

Have a Great Day!!

Rest Day!!

Today is the day to let the body rest and recover! Back at it in the morning with a metabolic conditioning circuit training and weight training in the evening.

Have a Great Day!!

The Calendar Slam and a Cardiorespiratory Output Day

Serena Williams is going for the "Calendar Slam". This feat is achieved by winning all of professional tennis' Grand Slam tournaments during a calendar year. Serena has won the Australian Open, French Open, Wimbledon already this year and continues to move through the opening rounds of the U.S. Open. If Serena pulls this off, she will only be the fourth woman all time to complete the Calendar Slam. Completing the Slam will most likely firm up her place as not only the most dominant female tennis player of all time.... but arguably one of the greatest athletes of all-time. Period.

Cardiorespiratory Output Day:
30 minute 10-20-30 Interval Spin Bike Routine
75 AbMat Sit-ups

Have a Great Day!!

Apparently Kim Davis Cannot be Fired and a Circuit Training

A few days ago I said that Rowan County, Kentucky Clerk Kim Davis needs to move on or be fired for not issuing same sex couples marriage licenses because she did not agree with same sex marriage for religious reasons. Apparently because she is an elected official she cannot be fired and would have to be held in contempt of court and either be fined or locked up. Fortunately, a judge decided that since Ms. Davis probably has infinite funding from religious groups to pay any fine levied against her.... he would just have her ass thrown in jail. Since being locked up, the Deputy Clerks in the Rowan County office have issued the marriage licenses. Nice to see that some folks respect the law and the rights of ALL people.

We had a great showing at the evening circuit training with six participants cranking out a high energy upper body workout. Starting Monday we are shifting circuit trainings to 6:30am before work and moving strength training to after work at 5:30pm.

Evening Circuit Training:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
Barbell Push Press (45#/35#)
Kettlebell Sumo Deadlift to High Pull (50#/35#)
Ball Slams (20#)
Hand Release Push-ups
Rotational Wall Ball Toss
Heavy Rope Whips

Have a Great Day!!

Quick Morning Workout Post

We started opening up the NOLS Southwest branch and celebrated a hot day of work with evening beers. Needless to say there was no evening workout so I will just quickly post the morning routine!

Warm-up:
3 minutes continuous Turkish Get Up
10 PVC Passthrough
10 PVC Wraparounds
Strength:
5 sets of strict standing shoulder press, 2-5 repetitions per set
Metabolic Conditioning:
AMRAP 15 minutes:
5 Heavy Dumbbell Snatches per side
5 Burpees
10 Hanging Knees to Chest
Cool-down:
400m walk
Mobility:
Shoulder Girdle Stretches

Have a Great Day!!

Kim Davis: If You Can't Do Your Job, Get a New One?! Morning and Evening Workouts

Rowan County, Kentucky Clerk Kim Davis needs to move on. The Supreme Court of the United States of America has ruled that it is legal for same sex couples to marry and enjoy all of the civil and legal rights that all other U.S. citizens have. However, Kim Davis has determined that her religious beliefs trump the rights of those same sex couples and she refuses to issue them marriage licenses. I get it, Ms. Davis has every right to believe what she does.... but if she cannot uphold the ruling of the Supreme Court as an officer of a government agency in the United States she doesn't have to... however, she needs to resign or be fired and replaced with someone that will.

Morning Workout:
Warm-Up:
15 minute row
50 AbMat Sit-Ups
Strength:
Deadlift, 5 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
AMRAP 20 Minutes:
5 Power Cleans (95# / 65#)
5 Front Squats (95# / 65#)
5 Push Presses (95# / 65#)
400 meter run
Cool-Down:
400m walk
Mobility:
Quadriceps stretch

Evening Workout:
Leg Focused Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Sand Bag Shoulder Carry
Calf Raise
Prisoner Step-Up
GHD
Jump Squat
Side Step with Resistance Band

Have a Great Day!!

End of the RGIII Area in DC and Today's Workouts

Robert Griffin III has been replaced as the starting quarterback for the Washington Redskins. I for one have not seen the plummeting descent of a star like RGIII's downfall. However, I am not surprised one bit. It is often said that "Crap flows downhill..." and with the Redskins this has always been true. Owner Daniel Snyder wanted to pick RGIII in 2012 and Coach Mike Shanahan said that he would have never traded up to the No. 2 pick to get RGIII if he knew the league was going to punish the Redskins with salary cap penalties. But, they ended up mortgaging the future for an amazing athlete who was an okay quarterback and got the salary cap penalties... dooming the Redskins development for years. Then, after a series of serious injuries RGIII has lost his athletic advantage and he cannot throw his way out of the problem. Now, Coach Jay Gruden has been handed this steaming mess that some call a football team and is doing his best to figure out how to get out of this situation. Ugly.

Morning Workout:
Warm-Up:
1 minute Jumping Jacks
1 minute Continuous Kettlebell Swings
10 PVC Passthroughs
10 PVC Wraparounds
Strength:
Bench Press, 3 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
Every minute on the minute for 15 minutes:
7 Strict No Kip Pull-ups
15 Push-ups
Cool-Down:
1/2 mile walk

Evening workout:
Warm-up:
50 Jumping Jacks
15 Hand Release Push-ups
50 AbMat Sit-ups
Workout:
AMRAP 20 minutes:
5 Burpees
15 Sumo Deadlift to High Pull
400m Run
Mobility:
Shoulder Mobility Stretches

Have a Great Day!!