04/14/10 – Run & Squat

Today’s LInks – Steve sent me the first two links, and you should definitely read them.

Luke in the bottom of his kip
Luke in the bottom of the kip

Schedule –

  • Foam Roll / Mobility Warm up
  • 2 x 10 – V-Ups / Bear Crawl / Push ups / Hip Extensions / Wall Slides
  • WOD – With a continuously running clock, every minute on the minute perform the following:
    • 150 yard run
    • 2x Air Squats – where x is the minute you are on.  For example, in the first minute run 150 yards and perform 2 Air Squats.  In the second minute run 150 yards and perform 4 air squats.  Go for as long as you can without going over one minute per round
  • 4 x 15 GHD Hip Extensions
  • Stretch

4 thoughts on “04/14/10 – Run & Squat”

  1. here are some more inspirational links that will put you in a good mood if you need some motivation:





  2. Ummm…if you could figure out how to get my butt to look like that volleyball player’s…that would be ideal…thanks 🙂

    1. I’d like that volleyball player’s butt, too…

      I’ll probably need to get tan first, though.