Damn Tire

We worked out again in the garage. Just when I thought we were safe from that tire – Jen had it ready for us. This time we had to run all the way up the ramp with that thing dragging behind us! Shit! My hip was very sore this morning. I am worried about it because I injured it over the summer and I don’t want it to prevent my fitness progress. It was a good workout, but I held back a bit because I was trying not to hurt my hip.

Warm up – 2 Rounds

  • 10 burpees
  • Band pulls  – 10 each side
  • tire pulls up that damn ramp 
  • While person one is pulling the tire Jen is working with person two on 15lb medicine ball cleans.

 10 minute air squat/kettle bell drill – no rest keep moving

  • Person 1 goes up 5 flights of 10.- lunging up 2 steps at a time with nice full hip extension at the top of each step
  •  At each platform stop and do air squats.
  • Person 2 – 15lb KB swings for however long it takes person one to do the stairs.
  • Rest 3 mins

5 minute burpee/band drill  – no rest keep moving

  • Person 1 goes up 5 flights of 10.- lunging up 2 steps at a time with nice full hip extension at the top of each step
  • At each platform stop and do burpees – finish at top platform with 10 air squats
  • person two band pulls for entire time it takes person one

Finish with 20 dumbell swings each arm – 15lb dumbell