Another epic day in Avon by the sea, NJ

Nice and cool out in the court yard at 6am.

Today’s workout will be all body weight movements with the acception of a row option if you choose.

We’ll start out with our usual joint mobility and then do a circuit warm up that includes the rower if you take that option.

I if you choose the run option, you can work a jog into your warm up.

The workout:  Start with a 500 meter run or row, then do the following body weight movements.

  • Box jumps or drop squats
  • Hindu push ups
  • walking lunges
  • jumping or kipping pull ups
  • V sits

Your first round will be 20 reps of everything. Walk lunges will be 20 reps on each leg.

The row and the reps for the next four rounds will look like this.

  • 400 meters, 16 reps
  • 300 meters,12 reps
  • 200 meters, 8 reps
  • 100 meters, 4 reps

Do this as fast as possible and record your time.