Burger & Barrel Winepub
Today’s Workout
- Half-mile run at 80% max speed, rest one minute
- 30 seconds treadmill at 100%, rest 30 seconds, repeat 5x
- Push-ups - count down from 10 to 1 with short rest between each number
- One-minute plank straight
- One-minute side plank each side
- 10 burpees, repeat 3x with 30 seconds rest between
- 10 leg-lifts with straight legs, locked out, hands to side
Today’s Workout
Five minutes of jump rope
30 burpees
30 air squats
30 push-ups
3 minutes of sit-ups, leg-lifts, and plank, any order just non-stop
Finish with 5 more minutes of rope
The EBOOST Challenge
With stopwatch, keep time starting with the run until the end. Clock never stops between any of your breaks between exercises. Track improvement in time weekly.
Perform the below list of exercises in order:
- Run one mile as fast as you possibly can.
- Push-Up Countdown:
Do 10 reps, rest ten seconds, do 9, rest 9, do 8, rest 8, and so on, all the way to 1 (55 total) - 25 pull-ups (wide grip) until you total 25 proper pull-ups
- 25 lb dumbells: Bicep curls into shoulder press, fluid, rotating one arm at a time, 25 reps per arm/side
- 25 lb dumbells: One-legged split-squats, rotating legs for 25 reps each leg
- 3-minute plank – 1 minute front/straight, left and right.
- 25 push-ups to finish
Under 20 minutes is an amazing time; under 25 is great.
The EBOOST Workout Recorded Times
Barbados Joe - 15:12 (ran a 5:30 mile to start)
Marc C - 18:08
John McD - 18:28
Andy S - 18:25
Keith R - 19:13
