Woke up and ate yogurt. Ate a lot of yogurt over the past couple of days. It’s on sale, the organic kind, at the supermarket. Ten for six bucks. Throw in some oatmeal, some banana, delicious.


1 minute on/30 seconds off
Jumping Jacks
Split runs
The Bear

Something else….can’t remember
6 rounds, 9 minutes

Ross Training day 4

30 seconds burpees
30 seconds jumping jacks
30 seconds high knee running with 8 lb dumbbell alternating shoulder press
30 seconds shadow box/heavy bag

All exercises are to be performed as fast as possible with maximum exertion.
5 rounds, 10 minutes

Core work…
Standing ab wheel roll outs (brutal) x5
V-ups x15
Russian Twist x20
Bicycle x100

I wanted to do the core work three or four times, only got to do it once. I’ll finish it tomorrow.

Pool work.
5 minute moderate intensity front crawl warm up.

4×100 meter Individual Medley (back, breast, fly, free)
I do this in a 12.5 meter pool, so there are quite a few turns but it works.

1. 1:44
2. 1:39
3. 1:42
4. 1:36

Done at three minutes, so between 1:16 and 1:21 rest period.

Cool down while the little one swam her laps…she’s getting fast and learning to breathe….followed by not enough stretching.