RUNNING WITH CINDY

5 x 200M Run
5 Rounds Cindy
4 x 200M Run
4 Rounds Cindy
3 x 200M Run
3 Rounds Cindy
2 x 200M Run
2 Rounds Cindy
1 x 200M Run
1 Rounds Cindy

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Time: 30:14 with 20# vest. I'm going to make it my goal to do at least 1 workout a week in the vest. After my workout last week, I realized how much work I need running with weight on, and doing the bodyweight exercises will add strength. This wasn't quite as bad as I thought it was going to be. The pull-ups and push-ups were fairly easy, but I could definitely feel the added weight on the air squats. Running still needs work, I feel like I'm just plodding along

FROGMAN PT

1. Warm Up: 30 minutes Frogman PT. Choose a variety of fast, full range of motion, body weight exercises with ROM drills interspersed
2. Work Capacity - For time, with 20# vest:
1 mile run
50 push-ups, 75 thrusters (75#), 50 push-ups
1 mile run
3. Durability: 4 x 2 minute plank holds. 2 x 100 4-count flutter kicks.
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1. Assorted exercises for 30 minutes. Did sit-ups, GHD sit-ups, squats, lunges, pull-ups, chin-ups, dive bomber push-ups, back extensions, double unders, lateral jumps, etc.
2. ~38 minutes with 25# vest. This was my first workout in a vest and it was brutal. Running was difficult because the vest was shifting around. The first mile was around 8 minutes. First set of pushups was pretty quick, but I got crushed on the thrusters. With the tightness of the vest I felt like I was struggling to get full breaths. 2nd set of push-ups was pretty tough as well, because my shoulders were crushed. Last mile was REALLY slow.

This was a very humbling experience, but it showed me that I definitely need to supplement more of my workouts with added weight on bodyweight movements.