June 23 Strength Training Upper Body

Primarily a Core workout

15ft Rope Climb - no legs.  Arms only x3    Starting butt on the sand



Three Rounds:  Walking chopping motion holding a 40 lb DB

                          Sledge Hammer against the tire 20 left and right

                          KB throwing across the body 25 lb


Very much deep core workout.  I am going to feel that tomorrow but more importantly I hope I don't feel that this fall on long races.  Pain now equals strength later