Train Hard - Stay Humble
3 mile interval jog (3 minutes at comfortable jog pace, 90 seconds accelerated, continuously down Lake Merced to the penguin and back - builds both endurance and strength from the speed training).
Scale the rest of the workout to your level
3 reverse cat crawls up the stairs
100 push ups / 25 press ups
100 box jumps
10 Leg Raises on each side (stand on one leg on a pole or an elevated bench, etc, squat all the way down, and come all the way up. It works every muscle in the leg.
20 wall climbs (I'll be skipping out on this one)
Duck Walk 400 meters (we'll see how we're feeling for that one)
20 leg lifts
10 norwegian bastards
200 bicycle crunches
1 minute plank
This is the last day for all you can eat hot pot at Little Sheep Mongolian Hot Pot in San Mateo (S. Ellsworth & 3rd) for 17.99. 6:30 again.
I can take 3 people, we'll need additional rides for more. There will be a 1 hour wait.
Message me if you're in for either.