the religious and the wise.

"the religious man is trying to save his own blanket from the fire, while the wise one is trying to save other people from drowning." ~Saadi, The Bostan



Royal Oak Middle School Track, 8:00 am

warmup: unloading the truck, 1 lap around the track, medium pace

workout:
50 yd bear crawl
50 yd 4x Overhead Lunge + 4x Push Press w/ 2x15# dumbbells
50 yd bear crawl
50 yd Medicine ball "throw and chase" @ 15# (throw ball, sprint to where it landed, throw again, etc.)
50 yd burpee broad jump (pushup to long jump from the squatting position)

(11:56)
5 minutes rest

then

50 yd bear crawl
50 yd overhead carry w/ 2x 15# dumbbells
50 yd bear crawl
50 yd throw and chase, 15# medicine ball

(4:36)

5 minutes rest

then

2x 100 yard rope drag and coil (~66ft of rope @ ~56#, sprint while dragging rope, after 100yds coil rope, repeat.)

2:22

cooldown:
false flag, pacing, 3x5 fat rope pullups, carrying everything roughly 100 yds back to the truck.