Phase 2: Move debris to extricate yourself
You have now moved all the debris from on top of you and can see some light that could be a window to your left and about arms length high above you. The light is about 10’ from you but there is a lot of debris between you and the light. You radio to command and go for it, clearing your way to the light.
4 rds:
Run 800m
25 Thrusters (15#, 25#, 35#)
50 Push-ups
View "Thrusters and Push-up" video to review proper movement and form.
Abs: 50 side cruches (each side)
Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.
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workout completed at gym
ReplyDeletetotal time: 30min 30sec
1st 800meter run 3:35
2nd 3:31
3rd 3:27
4th 3:45
used 25lbs for 1st round then 20lbs for last 3
wrote down workout right when station was getting a call and missed the pushups portion. will add them to next workout.
completed: 10/27
ReplyDelete800m- on tread mill at 4 minutes each
thrusters - 15# used
completed: 10/28
ReplyDelete30 minutes stair mill workout
Completed 11/2
ReplyDelete5 rounds
20 push-ups
10 sit-ups
10 squats w/ 20 lb dumbell
Completed 11/9. Refer to workout 19, combined the two.
ReplyDelete