1 Mile Run

200 Ab Mat Sit Ups


3 Rounds

7 DB Hang Squat Cleans (35#/25#)

14 DB Thrusters

21 DB Walking Lunges

Post time for both workouts to comments.

Coaching Tips:  Scale load and movements to match your current fitness level. Since there is only one mile to run and only one set of an exercise to do after the run, this is everyone's chance to put up a good mile time. Sit ups are arms stay below shoulders in the down position and chest to thighs in the up position. Shoulder blades touch the floor in the down position, as well. The triplet calls for use of the same dumbbells for the entire workout. Full squat position must be reached in the squat clean and thruster.  In the hang squat clean, the shrug to drop begins in the high hang position and proceeds to the front squat and ends in the standing position with full knee and hip extension before the DB's get lowered for the next rep.  Thrusters are front squat to full press overhead in one smooth movement. No pausing on the way up with the dumbbells. Walking lunges are to be performed as a regular lunge holding the dumbbells at your side and the back knee kisses the ground before rising to the standing position.

Congratulations to all of you on your September PRs.  We had a lot of new names on the board this last month, keep up the good work!   Who will be the first to put their name on the board this month?  Each of you has a chance today with the mile run.  "Just Do It!" "Run like the wind!" "Run, Forest, run!"