Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-inch worms, 15-jumping pull-ups.
Strength: Dead-lifts 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%.
WOD: 21-18-15-12-9-6-3 reps of Pull ups and Double Unders.
L-1: triple each round for single unders.
SealFit: Add tricep push-ups and atomic sit-ups to the workout.
Stamina: 10-rounds of 1-rope climb and 1-sandbag hill carry.
Endurance: 10-100 m sprints, 1:00 rest.
Recovery: Prone calve and banded shoulder stretch.
Actions speak louder than words.
How many miles would you push someone in a wheel chair?
Charles didnt know this lady but took turns pushing her during the 60-mile cancer walk.