heavy bag time.

Oct. 10th.


your counter punch is a little slow.






"Alexander Hamilton started the U.S. Treasury with nothing, and that was the closest our country has ever been to being even. (they never learn)
Will Rogers


WO du jour:
bands and joint mobility warmup:
12-40 yd sprints(have done no running in two months and feels werd. )
70 burpees. (I was only scheduled for 68 but what the hell is a few more.)

Heavy bag punch and kicking with gear. for 10 min. It takes a few min. to get up to speed but its sure a great workout by its self anytime.

4 sets of the following:
500 meters rowing
2-40 kg kettlebell suitcase deadlift 10 reps
25 weighted situps
2-16kg kettlebell long cycle clean for 20 reps
23: mins.
good workout first thing in the morning.

Have a great day suffering and remember the mission is sacred.

oct.9th

Riding on the track is an adventure if you never tried this.

"Friends and acquaintances are the surest passport to fortune.
Arthur Schopenhauer

WO du jour:
20 mile bike ride at noon. Nice warm fall day.