Alright. I don't typically post our morning workouts on here, but I think it's time to start. Thanks to a Mr. Coler (and Sons), those of us participating in the bulldog program are getting a fair share of pain dished out to us three days (mornings, to be exact) a week. Posting both workouts will provide you guys with more options when determining your WOD - let me know what you think. Enjoy.
Part I - "Fartlek Course"
- A 5 mile evolution: 1 mile to Beekman Park, 1/4 mile sprints with 2 minutes of cals (various exercises from bodybuilders to bear crawls) at each stop for 3 miles, 1 mile back to the Unit. Upon our return, we did 50 perfect-pause pullups and stretched.
Part II - WOD - "Shoulder Strength Routine"
- Seated dumbbell military press superset w/ front raises, 3 sets, 8-10 reps
- Upright barbell rows superset w/ lateral raises, 3 sets, 8-10 reps
- Smith machine front shrugs superset w/ resistant pullovers
- Smith machine back shrugs superset w/ tricep pushdowns
Feeling totally smoked. Tomorrow looks like a good day for a rest day!
Have a good'un.
No comments:
Post a Comment