AM ---- PM

[CAG04]

Alright let's break this up into two DPC's. You morning guys will have a little and us evening folks will have a little. Tomorrow morning is gonna suck!!!! I hate morning workouts.

AM DPC

Ab ripper X

10 pull up Burpies (front grip)
10 pull up Burpies.( wide grip)
10 pull up Burpies (reverse grip)

AM bonus-------> 750 jump ropes

--------------------------------------------------------
PM DPC

You have a choice here A or B

A: Endurance/Calorie Burning Run -- run two miles further than your longest run in the last month. (example: my longest run in the last month was 6miles, so I would have to go 8.)

B: Reverse Pyramid Shuttle Sprint -- mark off about 20 yards, starting with 3 lengths you will increase by two lengths each set till you get to 11 lengths. (3,5,7,9,11 length shuttle runs) Bonus: go back down to 3.


Make sure you do both AM DPC & PM DPC. we will sleep good tomorrow night. Good luck.

[rjoxiv]

Very creative sir...very creative. I like it.

[rjoxiv]

Am complete. I've gotta keep roping. Struggling to survive those.

[gater]

No am work out this morning. Will have to work it in tonight.

[CAG04]

6:35 am......I absolutely love the energy I have the rest of the day when I workout in the morning! Great Feeling!!!!

First time I have ever finished the entire ripper x...even scissors. HELL YEAH

Gotta love Burpies too

Only did 500 jumps cause I was running outta time. So far so good.

[rjoxiv]

I hate wakin up..but u are so right about the energy. No doubt. Great dpc. Plus am workouts keep me on track eating rite. I sure hate wasting a morning workout...so I eat better.

[CAG04]

Good call on the diet. I ate like an Olympic champion today. Can't waste the effort.

[CAG04]

PM workout complete. I did the endurance run.

8.5 miles in 1:20.36 don't know the pace...too tired to even care. I'm toast right now.

[rjoxiv]

Wow!! Wow! Never ran that far in my life.