- 10 air squats
- 10 abmat sit-ups
- 10 PVC arm circles
Following that we dis 20 minutes for total reps of overhead walking lunges (45/25). This move looks something like this although I think this guy needs to extend his arms more. I was initially concerned that my glutes and hamstrings were still sore from Saturday's workout but as it turns out that was the least of my worries. I could probably have done the lunges all day if I had the weight on a bar sitting on my shoulders or something. The real problem for me turned out to be holding 45# over my head for that amount of time. I did the work in sets of 10 with a few seconds between sets, the few seconds got longer as time went on. I completed 250 reps in the 20 minute time frame. This is a great core workout which also surprised me, although I don't know why now that I think about it. It takes a lot of core strength to hold that weight overhead and do that move without falling over.
I cooled down with a 200 meter run and a bunch of stretching. Felt pretty damn good but I think I am going to be sore tomorrow.