24JAN09

Did the NavySEALS.com workout from Wednesday 21JAN:

Phase I: Preparation
5 X 20: push-ups, sit-ups, 4 count leg levers, 4 count flutter kicks, crunches

Phase II: Intensity
For Time:

Run 1 mile, then
21-15-9
burpee-pull-up
box jump
squats

Run 1 mile, then

21-15-9
GHD sit-ups
KTE
KB swings (50-55lb)

Phase III: Core Development
rest

Phase 1 alone took me a half hour. Overall took me about an hour and 15 minutes. Ouch. My abs were smoked after that warmup.