Day 8: Training Log

Warm up / Preparation:

• Run 200m
• Spend the next 200m completing the following:
• A-skip
• C-skip
• inchworm push ups (minimum 5)
• opener/closer walk
• shuffle jacks
• lunge steps
• backward lunge step

Today’s workout: Team Challenge #1

Teams of 4.  Each team MUST have at least one male, at least one female, and ideally one rookie and one vet.  If you lose count of what rep you are on, the next number is 1.

Each TEAM is responsible for completion of a TOTAL of the following (complete in any order but I recommend leaving the majority of the ab work until the end):

**Strategize with your team for a minute or two re: how are you going to get this done?

• 500 sit ups.  No AbMat.  Feet can be anchored.
• 400 double unders (or 1600 single skips)
• 300 BW squats
• 250 push ups, at least 100 must be close-grip (triceps) version
• 200 lunge steps with Rage ball overhead
• 100 mountain climbers (with lunge step each leg)
• 50 burpees
• Rage ball rugby relay: each team must rugby toss a rage ball 200m (in lane 7 or 8 of the track).  If the ball hits the ground before 200m, start over.
• Ab challenge: 100 jacknives on a BOSU.  If feet or hands touch the ground, start at 1 again.  Exception: when switching team members on the BOSU

Notes:

The first team challenge was good. It was tough having so many reps. Skipping was easy and squats was easy. Pushups and situps were hard.

Working in a team helps out a lot because there is a lot of encouragement and help with your training. It also helps because in the team challenges, you can split up the reps within your group, which makes things a lot easier.