August 1st - Daily workout

Well that last one wreaked of "Fran" today. Complete suffocation of 7+minutes, on the floor with some heavy breathing. A real quad killer after the back squats. So let's get on those tired muscles and do some speed work tomorrow.

August 1st daily workout:

Warmup: 150 jump rope double unders, Burgerner warm up, dynamic stretch, foam roll quads and hammie's

Speed work: on the minute every minute for 15 minutes:
40m Flying starts. From the start line jog out 20 meters then at the mark turn on everything you have to the end. Leave nothing behind.

Rest 10 minutes:
Then...

Conditioning/strength: As many rounds as possible in 10 minutes of:
5 push ups on 40 lb dumbells and
5 man man makers with 40 lb dumbells

Static stretch: Focus on hips

3 more days till t-shirt order!!! Email me at cfchickentown@gmail.com.