Mon (1/13)

167 days till race!

100 day burpee challenge: do 15 burpees sometime today

Prework: watch episode 7 http://www.mobilitywod.com/episodes/page/6/
Watch any videos below that you are not familiar with

Go to map my run and measure out100 and 200 yards for your runs 
Brisk five-minute warmup walk:

• Jog 100 yards (or 90 seconds)
• 8 Dumbbell Shoulder Press
• 15 Lunges each leg
• Jog 200 yards (or 3 minutes)
• 8 Dumbbell Shoulder Press
• 15 Lunges each leg
• Jog 100 yards (or 90 seconds)
• 8 Dumbbell Shoulder Press
• 15 Lunges each leg
• Jog 200 yards (or 3 minutes)

Use weights that feel moderately heavy on the last rep.  Increase your weights if the first set is too easy on the last rep.  Do the whole thing as one workout.  Don't worry about a heart rate monitor on these runs.  Just try to get the whole thing done as quickly as possible.  Post your total time to comments.

Do your stretch