Run in Mud Obstacle Race Training-6/16/14

Stretch

Rotate

30 push ups

30 air squats

Run 4.5 miles

6 pull ups with leg lifts

6 chin ups with leg lifts

6 alternate grip pull ups with leg lifts

50 sit ups

15 v-ups

15 bent knee v-ups

30 crunches

Swim 1/4 mile

Jeffrey W. Bennett, ISP is the owner of Red Bike Publishing. Jeff is an accomplished writer of non-fiction books, novels and periodicals. He also owns Red bike Publishing. Published books include: "Get Rich in a Niche-Insider's Guide to Self Publishing in a Specialized Industry" and "Commitment-A Novel". Jeff is an expert in security and has written many security books including: "Insider's Guide to Security Clearances" and "DoD Security Clearances and Contracts Guidebook". See Red Bike Publishing for print copies of: Army Leadership The Ranger Handbook The Army Physical Readiness Manual Drill and Ceremonies The ITAR The NISPOM

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