Crawl & Carry + Bonus

SETUP / EQUIPMENT:

- Place two mats 20meters apart, and place 2x 70# DBs, 2x 50# DBs, and 2x 30# DBs on one of the mats.

- You will also need a rowing machine and a 24" box.

WORKOUT: I adapted this one from Gym Jones (www.gymjones.com)

1) - Bear crawl from the empty mat to the mat with the DBs, and then carry the 2 70# DBs the 20M back to the first mat.

2) - Bear crawl back to the 50# DBs and carry them back to the first mat.

3) - Bear crawl back to the 30# DBs and carry them back to the first mat (all 3 sets of DBs will now be on the same mat).

4) - Sprint at least 20M to a weighted rowing machine and pull 90# for 20reps.

5) - Sprint back (at least 20M) to the empty mat and repeat the Crawl & Carry process in steps 1-3.

6) - Sprint back to the rowing machine and pull 50# for 100reps.

- BONUS: Perform 50 box jumps on a 24" box.

DURATION:

- about 25-30mins with the setup portion.

COMMENTS:

The folks at www.gymjones.com have been a source of great inspiration to me in my desire to get fit. Mark Twight (the founder of Gym Jones) also has written several great articles on fitness and how to obtain the results that many people want to achieve but struggle to obtain. One of the things that I like most about the types of workouts that you find posted on the Gym Jones schedule is that everyday is something completely different than the day before--sure there may be some similarities from one day to the next, but ultimately each day is something new. The other thing that I really like about the Gym Jones way of thinking is about the range of motion and quality of each exercise (a great article on Quality is found here: http://www.gymjones.com/knowledge.php?id=20 ). If we don't perform each movement correctly and through the full range of motion for the muscle group we are exercising, ew are only cheating ourselves (and will end up muscle bound).