It was dark and sandy at the beach, and the humidity was high. As the sun rose, the locals and tourists were trekking to the water’s edge, and six strong women joined me as we honored those men and women who labor, day in and day out, with a work hardening/cardio circuit. While the sand was easy to write in (not so easy to read), it intensified even the simplest exercise. After a quick warm up of Jumping Jacks (10 IC), High Knees (25 each leg OYO), Butt Kickers (25 each leg OYO), and some Arm Circles, we were off…
The Thang: 2 rounds of 16 exercises, 45 seconds hard, 10 second rest.
Dig a hole (pretend the weight is a shovel)
Bicep Curl -> Overhead Press
Rear Delt Raises
Overhead Triceps Extension
Finisher: Plank hold, while each Pax runs 50 yards down/back while pulling a 30# sled hooked to my Ruck.