170707

Morning Session:

Core Training:

• Position the watch on the ground where you can easily see it
• Assume the basic press up position (elbows on the ground) - as in the picture above
• Hold this position for 60 seconds
• Lift your right arm off the ground
• Hold this position for 15 seconds
• Return your right arm to the ground and lift the left arm off the ground
• Hold this position for 15 seconds
• Return your left arm to the ground and lift the right leg off the ground
• Hold this position for 15 seconds
• Return your right leg to the ground and lift the left leg off the ground
• Hold this position for 15 seconds
• Lift your left leg and right arm off the ground
• Hold this position for 15 seconds
• Return you left leg and right arm to the ground
• Lift your right leg and left arm off the ground
• Hold this position for 15 seconds
• Return to the basic press up position (elbows on the ground) - as in the picture above
• Hold this position for 30 seconds

Run 4 miles (32:14)

3 x 25 Pushups
3 x 25 Situps
3 x 10 Inverted Row
(14:00)
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