5 inch hose pull day 3

 

 

 

 

 

 

The 1.5 mile run is a long standing tradition here at RFD.  It’s also a great test of your short duration cardiovascular fitness.  The minimum standard is 12min or less.  Nice job today 15-1 !

 

Workout:

1.5 Mile run times

Mike Mitchell 11;18
Burns. 10:25
Kirk Stevens 12:37
Cleefeld 11:28
Greydon 11:41
Gillespie 10:26
Fuller 10:58
Cavolt 13:36

 

**  Rest 5min

Sprint to 20 yard line and do 10 pushups (walk back to start)

Sprint to 40 yard line and do 10 Push ups (walk back to start)

Sprint to 40 yard line and do 10 Push ups (walk back to start)

Sprint to 20 yard line and do 10 Push ups (walk back to start)

Sprint to opposite goal line and do 10 Push ups (walk back to start)

 

** Rest 5 min

2 rounds of:  24 air squats, 24 jump squats, 24 walking lunge, 24 Jumping lunges

 

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