Did a KMA workout today with Kyle and he was on us. After Bruce and I had two weeks away from him and reported good race for each us ( my Beaver 3rd place and Bruce took first at a Portland Duathlon) he was ready to make us suffer. It is somewhat of blur but this is what I recall:
20 minute bike getting there as warmup
10 minute treadmill warmup
jump rope 150 revs
25 pushups
25 box jumps on 30 inch box
25 scissor lunges with 20 pound medicine ball
50 over and back hops over hurdle
25 kicks to heavy bag for each leg
jump rope 150 revs
1 leg box ups 25 per leg
25 on each arm, holding kettle ball up above head while doing mini squats
25 burpees with heavy ball
25 each leg mountain climbers with balance board
pulley pull down over a bosu times 50
jump rope 150 revs
bar pull jumps times 25
squat machine times 25 with expsion jumps ( I screamed on these)
1 arm pushups on box times 50
3 minutes on treadmill at 10 incline,,,,( almost fell off)
100 situps
50 reverse situps
100 bicycle abs
25 v ups
25 each side of hips side plank
OHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
That felt good, then I rode my mountain bike home. i would say I am done for the day
2 comments:
Dude... you're so hardCORE! That's an amazing workout! NICE! I'll be in town next Thursday/Friday... lets get together for some sort of workout!
I loved it when Kyle came in 2 hrs after the workout and said that you almost puked about 3 times. He kind of sounded worried about you!!
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