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~Future References~

M, W, F

Try to do this work out in one hour

Warm up
50 jumping jacks
20 windmills
various stretches

20 8-count-bodybuilders
20 4-count flutter kicks
20 in-outs
20 4-count push ups
20 4-count hello darlings
20 4-count lunges
40 small arm circles (20 to the front/20 to the back)
20 burpees
20 4-count push ups
20 4-count flutter kicks
20 squat jumps
40 arm hurlers
2 Supersets 10 diamonds/10 4-count mountain climbers (do not get up)
If you can, work some pull ups and dips into the above rotation.

Run 1-1.5 miles 8:30 pace or better(to a grassy area)
Lungs should be burning/shoulders and legs should be saying, what the hell are you trying to do to me?

20 8-count-bodybuilders
25 4-count flutter kicks
20 squat jumps
15 4-count push ups
20 4-count V-crunches (keep legs/back straight and off the ground and come up to a v shape)
20 4-count lunges
20 4-count steam engines
15 4-count diamonds
25 4-count flutter kicks
20 burpees
40 arm hurlers
3 Supersets 10 diamonds/10 4-count mountain climbers (do not get up)

Drag your ass back 1-1.5 miles (stopping when you get out of breath to do push ups)

As many 8-count-bodybuilders that you can do.

Stretch
Swim if you can

T, R

Run 4-6 miles 8 minute pace or better
Stop about every five minutes to do 10 8-count-bodybuilders

Swim if you can

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