For anyone interested… The Drop and Trot 5k will be held Sept. 25th at Bogart Park. 5k runners do 1 minute of pushups before the race, with each pushup knocking off 10 seconds from your 5k time! This is an annual fundraiser event for Haven. http://havenmt.org/events/drop-trot-2010/

warm up: 30/30 double unders for 4 min, or 4 min of single unders, then 30/30 burpees for 4 min

1) Complex = KB clean & Press, overhead squat with another press in the bottom squat position.

1 x complex (each side)

200m run

2 x complex

200m run

3 x complex

200m run

4 x complex

200m run

5 x complex

200m run